Pushing up the pace

Most of my Monday runs will be 3 miles.  In fact, even at the peak of my training, the Monday run will only be 5 miles.  So, Mondays are perfect days to play around with the pace a little bit.  This particular week is a “step back” week.  That means that my long run will actually be shorter than last week.  I’ll be running only 5 miles this weekend.  These “step back” weeks happen every three weeks.  The Tuesday run, however, jumps to 4 miles this week.  It seems a little confusing, but it’s really not so hard to work out.

Planned workout

8 minutes warmup

3 miles at 9:00 pace

5 minutes cool down

Actual workout

8 minutes warmup

3 miles at 8:49 pace

5 minutes cool down

I hopped on the treadmills and dialed up an 8:55 pace.  I found the crack in the curb out in the parking lot and stared it down for 2.25 miles.  I was definately feeling the run at that point, but I felt I had enough to make it through to 3 miles.  I cranked up the speed in the last quarter mile and finished strong.

On the injury front, the bit of pain I felt on the top of my foot Saturday did not linger, and I felt no ill effects during my run today.  Given my relatively short run this coming Saturday, I’m pretty confident it won’t be a problem.

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