41 degrees, sunny - beautiful day compared to the last few weeks!
Goal workout was a 1 mile warm up, 1 mile with 100m alternating speeds, then 3 miles at 8:45, 8:35 and 8:30 paces. Then 1 mile cool down. Here's how it broke out:
Mile 1 - 9:26
Mile 2 - 9:07
Miles 3 - 5 were marked at ~ 0.25, 0.29, 0.46 distances with a 45 sec recovery walk between
Mile 3 - 2:08, 2:22, 3:54 (8:24)
Mile 4 - 2:03, 2:17, 3:50 (8:10)
Mile 5 - 2:01, 2:16, 3:46 (8:03)
Mile 6 - 10:13
So I guess I wasn't exactly on with the 1/4mi markers, but pretty close. Still, the entire route is perfectly 1mi. Here's the route: http://favoriterun.com/299610 I was walking to work today (1.5mi) and was somewhat surprised to feel some tenderness in my right achilles tendon. I figured it would work it's way out through the day. It didn't, and so when I warmed up, I specifically warmed up a little longer walking on the TM at about 4-5% grade to try and work the tendon a little and see if it was going to cooperate with me today. It never really got better, so I went ahead and went for my run. The route I ran today was perfect for what I needed to do. From work over to the starting point for my mile runs is exactly 1 mile. I ran that nice and easy knowing that I had some hard miles to do. The second mile was just a lap around the square with some intervals of speed then down to a slow jog. I immediately went into my first "fast" mile run, taking splits at what I thought were .25 and .50 miles. I was slightly off, and thought I might have been since I was surprised to see a slightly slower second leg when I actually thought I was speeding up some (which I was). There is some slight downhill between .25 and .5, about even between .5 and .75 then it's an incline up to 1.0. The inclines always feel easier for me to run than downhill for some reason. I always tend to hold back when running downhill even though I know I'm not supposed to. The inclines aren't extreme or anything, but they're noticeable on the last leg. So, I was happy that those legs weren't much slower than the other ones. I did pause for 30-45 sec between the miles. By about 20-30 seconds, my body felt pretty good and somewhat recovered, so I tried not to stop for very long at all. I was really happy to see my mile times go down each of the three miles. Each leg was faster than the mile before, which is what my goal was. I thought I'd have a harder time hitting my mile goals, but that obviously proved not to be an issue. :-) This run felt really good, and I was so glad to enjoy that last mile back to work, nice and easy!
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