Long run. I had planned for 12 easy + 6 x mile but my calves were still trashed from the Weds workout. So I changed it to a progression run where I could push the pace hard in the final few miles if I felt good, or just work down to about marathon effort if I didn't.
I started from City Park and ran the first "old-man mile" in about 7:40, then dropped down to low-7s. Under 7:00 by mile 3 and worked down to 6:35 by mile 10. From there I upped the tempo and went 6:19 then 6:06 and continued to drop down to 6:00 by the time I got back to the park at 14. I reached my car at 14.5 and swapped out the Pegs for the Flyknit Streaks for the final mile. My hips really tightened up while I was stopped, but I managed 5:56 for mile 15 and got them limbered up again.
From there I did a loop around City Park, got up on my forefoot and just cruised 5:46-5:48 to mile 20. Aerobically I felt fine. My legs held up, but they're still becoming accustomed to the volume after my illness, so I felt it was prudent to not push harder than I did. The best part about the run was not crashing and not having issues with muscle fatigue. I think I may still have a shot at a PR at Houston, though I've relaxed my time expectations considerably considering the many setbacks in this training cycle.
Weather wise it was 50s, rainy, and windy. Not bad, but my clothes got soaked and I felt bogged down a bit.
| 