Running Redhead

Cool and drizzly day for a long run. Cruised through 11.5 miles on a fairly flat out and back course. I kept the pace moderate at 8:13 min/mile, although Macmillan recommends slower for long runs I think. Still on pace for my 10k in August I hope. The effort felt very comfortable and the legs seemed to go onto autopilot. It's always nice through the last quarter of a run to be looking forward to the next run/workout.

The batteries on my Garmin were low, but I'm pretty sure I covered about four miles for a tempo run in 28 minutes. Two miles slow for warmup and two miles for cool down. The tempo pace felt great and my legs didn't want to stop after 28 minutes. I hope the mileage/pacing was accurate. Rolling hills, so the effort level changed a bit over the course, but I tried to even out pace and effort for the entire 28 minutes. Weather was great, 70s and sunny. Slight breeze to cool me off.

Brilliant weather again today. Recovery run from the LT day Tuesday. A little longer than I wanted, but I was able to slow the pace without sacrificing form I think. Covered seven miles in 8:30 miles. Legs felt a bit sore from yesterday at the beginning of the run, but feel better now. We'll see how they're doing tomorrow for some speed work.

Pouring rain forced me inside to the treadmill again. I really prefer the track, but so it goes. Workout was 5x1000m at 6:22/mile pace. Recovery interval was 400 meters. Fairly loose but breathing pretty hard by the last two intervals.

General aerobic run on the bike path.