53:03 -- nice run on the BST. I did 3 of the same loops I did on Wednesday. I actually kept track of my "splits" (segments actually). The whole run is a trail run, lots of up and down hills and the footing (though not as bad as some trail runs) is very uneven. Despite the uneven footing making the run generally slow I really do think these trail runs help strengthen my ankle and foot stabalizer muscles. I don't have nearly the PF and achilles problems when I run on the trails as I do when I run most of my runs on roads and even worse sidewalks. But, I do fall and break bones on trails so I guess there is a trade-off ;-).
So, the little loop I do is less than a mile long, sort of down hill on the first part, then flat to very steep at the end (so steep that it is really impossible for me to run up it fast at all) - the last 600 - 800 meters are a gradual to steep incline. However, I do try to use these uphill sections as a "weight" workout, focusing on form and body carriage so that I am using muscles effectively. A type of mini-hill repeat. Once at the top, it is a nice downhill recovery and generally feels pretty good (except after doing 2 or 3 of them!). One thing about being in "recovery" mode the past two weeks, I really do feel I can push myself a little on some of my runs, because I don't have to worry about recoverying from difficult stimulus during the week - and how this would affect my key workouts.
Anyway - I hope to use these little "segment" splits to test my fitness over the next few months. It took me 15:00 to get to the loop trail then I ran 3 of them in 8:12, 8:15, 8:12, and back to the office in 13:36 (the last mile is a very nice gradual downhill). I am not as concerned with pace per mile, because the trail runs are just so much slower in general for the effort required.
I hope everyone had a wonderful Thanksgiving! I did, although being alone at work today is not much fun (no one else seemed to come in!). | 