Friday Afternoon Run

Today's plan calls for an Easy Run. But I think I will do yesterday's planned Tempo Run, instead. 

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.00)mi. Pace-avg: (15:39). Speed-avg: (3.8)mph. Speed-max: (5.2)mph. Burned: (616) Calories. 

Plan: Run (3.0)mi. @ a (17:46) pace for a total time of (53:19)min.
Actual: Run/walk (4.0)mi. @ a (14:57) avg. pace, bracketed by a (1.0)mi. warm-up walk, and a (1.0)mi. cool-down walk.
Fuel: Pre-run: 2x slices wheat toast w/ peanut butter, 1x cup coffee; Mid-run: (water); Post-run: 2x tall glasses of Banana-Chocolate-Honey Smoothie.

Great run this afternoon! I got dressed in my running gear, put on some sunscreen and went running in the park in the bright sunny afternoon. There were plenty of other people in the park today, including some other runners. Since I had such a hard time running continuously for the 8K this past weekend, and even during my (3.0) mile Easy Run on Tuesday, I made certain to push myself to run the whole (4.0) miles of my running plan today. I'm glad I did, but I was getting a little achy towards the end.

I really can't wait to get my new compression running tights. The store ordered them this past Monday, but it could take up to seven (7) days before they arrive. I really want to have them to wear on my Long Run on Sunday. This will give me a chance to test them out before the Modesto Marathon so I can see how much they help keep my legs going during and after the run. Today I wore my Nike Pro Combat compression shorts under my running shorts and they feel like they helped keep my quads and hamstrings fairly stable. At this point, though, I think I need to buy a new pair since a size Large will now fit me comfortably. Another benefit of losing weight, and belly girth, over the last year. B-)

Splits: Mile (1): (14:24); Mile (2): (14:59); Mile (3): (15:20); Mile (4): (15:15).

-Lancer!!