Not really sure how I did that

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.