Yesterday was actually kind of nice. I went to the gym, did 6 miles on the stationary bike, then did a full body strength training workout. In the afternoon, I did another 3 miles with Alice (in 28:20). She claims the slower pace hurts her legs.
I’m definitely feeling the effects of the two workouts a day. The left shin has a mild bit of pain (shin splint) occassionally and the buttocks tend to get a sharp pain whenmy foot lands at a weird angle. Of course I’m also pretty sore, but that actually feels kind of nice.
Still, when I woke up this morning feeling like a stiff zombie and the prospect of this workout:
1 mile warmup E pace (8:49 min/mile)
2.5 miles T pace (7:02 min/mile)
.5 miles E pace
2.0 miles T pace
.5 miles E pace
1.5 miles T pace
.25 miles E pace
.75 miles T pace
2 miles E pace
I was giving serious consideration to playing the “Take it easy, it’s your first week of two-a-days” card. At some point, I convinced myself to get out the door. My feet landed awkwardly a few times during the warmup mile, sending the sharp pain deep into my rear. I almost called it there, but convinced myself to give the first interval a try. That’s when I surprised myself. Here’s how it went:
1.02 miles warmup
2.5 miles at 6:58 pace
0.5 miles rest/recovery
2.0 miles at 6:59 pace
0.5 miles rest/recovery
0.56 miles at 6:59 pace
0.25 miles rest
0.75 miles at 6:40 pace
0.25 miles rest
0.75 miles at 6:52 pace
1 mile cool down
So, I really only screwed up the 3rd interval…and I walked a bit. Technically, I should not have walked at all and just run my E pace as recovery. It was pretty damned hot and humid and I was out of short sleeved shirts, so I wore a long sleeved technical shirt. About halfway through, I did something I almost never do - I took my shirt off and ran shirtless for the remainder of the workout. At the beginning of my second interval, I passed a woman running quite quickly. I heard her chuckle and she said,
“Hey, wait up!”
I looked back at her and smiled. I wish I could have been more cordial, but I was all about momentum today and I was very afraid that slowing or stopping would ruin that. So, if you’re reading this, nice running lady - I apologize. I’ll happily wait up on one of my easy days.
After work, I picked Alice up and ran another 3 miles with her. We did it in 28:10 today, which was slightly faster than yesterday. It was a good run that we both enjoyed. I was so tired from the morning that I was focused on myself more than her today, so I think she felt comfortable running her way and not having me comment on her form. I should probably stick with that. I think once we get to the speedwork a few weeks down the road, her form will naturally become more efficient.
I’ve run 26 miles over the last 3 days and I’m happy to say that I’ve only got 3 miles planned in the next 2 days.