I missed running yesterday. I don't really have an excuse except I slept in and thought I would run later in the day. Later never seems to happen. I think the rest day did me a bit of good though. I seemed to be a little bit pounded, and I felt less nagginess in my trouble areas today.
I avoided the super-cold morning (11 degrees windchill . . BRRR!). But, that meant a workout on the treadmill. I warmed up 3 miles and then ran 7 sets of 3 minutes on, 2 minutes off. I started at 10.0mph, and increased .1 every interval. The last set I started at 10.6 and increased .1 every minute. I finished at 10.8 mph. The workout only started to get particularly difficult when I dipped under 5:40 pace. The recovery pace was 8 mph or 7:30 pace. When I finished I had about 1.75 miles left to finish 10 for the day. The total time for my run, including warm up and cool down was 66:30.
With my 14 mile run tomorrow I will finish out 50 miles this week. It's probably not the smartest way to go about hitting my mileage. I need to be more careful about not missing running days. | 