Thursday, November 10, 2016
Pace: 9:27 min/mi
Comments: The first three-days-in-a-row I've put in since at least spring. I could really feel it in the last mile. I did the circle route since I don't have to cross any major streets during rush hour and the urge to head in after the second one was strong.
But I kept with it and finished with a very nice pace overall. The splits were all over the map though. That's not a huge surprise given the fatigue I'm struggling with at this point.
Tomorrow is a must-rest day and I'll have to decide on which day of the weekend for the long run.
Wednesday, November 9, 2016
Pace: 9:41 min/mi
Comments: After the extra fast run yesterday, I deliberately took this one slow. It wasn't a slog though. I felt pretty strong the entire way and certainly could have increased the pace if I had wanted.
The improvement in performance is pretty obvious at this point. Although, obviously, the cooler temperatures is lending a bit of a hand as well. It's still way too early to make any kind of plans but I could be in good enough shape to run a race somewhere in a few weeks.
For now, though, the goal is just keep to the routine.
Tuesday, November 8, 2016
Pace: 8:27 min/mi
Comments: I had an early morning appointment and couldn't run but took an extra long lunch to get the workout in. The cool dour weather is about perfect for running; reminding me more than a little of my runs in Lima, Peru.
Anyhow, I only meant to keep a solid pace but found myself going at a reasonably nice clip the first two miles. When I got the third mile in at 8:30 pace I tried to keep the pressure on for the fourth. And, with a quarter mile left I was within ten seconds of a sub-8 minute mile pace.
So I went for it and finished four seconds under the wire. The sub-8:30 average pace was my best mark in nine months. A few nice accomplishments on my way back to real running form.
Sunday, November 6, 2016
Pace: 10:14 min/mi
Comments: I felt like I made a decent amount of progress this week so being a little ambitious for today's long run seemed to be in order. I set my target for seven miles, was willing to settle for six and held an unspoken hope for eight.
I started deliberately slow although the first mile came in under the ten minute mark. After that I just focused on keeping them under 10:30 and keeping as steady a pace as I could. I put off the decision concerning the total distance until the six mile mark.
And when I got to it, I felt pretty good. So I went for it. And, for the last mile, I stepped it up to bring the pace under ten minutes again. Overall, a very strong effort and worth building on.