Running Redhead

My first longer run since my ITBS kicked in. Ran with an IT band strap along the flat bike path for eight miles in about 8:12 pace. Kicked it up for the final two miles since the knee was feeling good and finished the final two miles in 6:48 pace. Quite happy with my progress on the IT band and somewhat satisfied with my overall fitness. Perhaps it would be appropriate to say I'm not too disappointed with the apparent loss of fitness over two weeks of near nothing.

Ladder workout for some quality three weeks out from my half marathon May 2. 1 x 1600 at 6:10 (Ooops, too fast) then 2 x 1200 at average of 6:23 (5K pace = just right) then 2 x 800 at the same pace and 1 x 400 at 6:00 pace. Two minute slow jog/walk recovery between each interval. Legs felt good, a bit winded at the end of the 1200s. Good quality workout.

Easy on the treadmill around 8:50 pace. No knee problems, but blister on right foot cut it short from the planned five miles.

Temp run on the treadmill. After two miles warm up I set pace at 6:58 and then picked up the pace about five seconds per mile for the next three miles. Felt good finishing with a mile at around 6:43. Two miles cool down.

Recovery run on the bike path at around 8:40 per mile.