My coach had today's workout for tomorrow, but as I will be traveling tomorrow I felt a bump up would be appropriate. My muscle soreness has decreased in my hammies and calves somewhat, though the latter are still very tender. So I figured I'd warm up and see how I felt over the first repeat and postpone till tomorrow if I had to.
5 x cruise miles at tempo + 6x200m was planned, although I am going to postpone the 200s till tomorrow. Too much all at once, and I worry too much mile pace is going to damage my calves. I ran these at Padden and was pleasantly surprised when I came through the first quarter in 77, and half mile in 2:36. I was leaning heavily towards putting off the workout because my calves gave me a lot of grief on the warmup, especially the strides. But I finsihed the first rep in 5:15 and felt great and gave myself the green light for the rest.
The next 4 went by in 5:14, 5:15, 5:18, 5:15 for an overall average of 5:15. This is a big improvement considering I was struggling a month ago to hit a 5:26 average on the same course at night. Daylight obviously helps, but I think the effects of weight lifting might be showing up as well. My stride felt smooth and powerful, and I felt I could run this pace for a good while. I'm excited! I'm hoping to crack 15:00 much earlier this year, and based on this week I should be fairly close to being able to do it.
Added a light weight routine at work tonight. 2 sets of the usual plus a set of lunges.
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