Slow to fast

I did my run at lunch today and at the end decided to do a fast mile.  The whole mile was either uphill or into a nice headwind so I felt pretty good about my time: 6:39.

Over the weekend I started doing some clamshell exercies to help with my IT band pain.  I wrap a band around my legs, lay on my side and with bend legs lift my top leg.  I hold it for 10 seconds and then repeat.  10 repeats and 3 sets for each leg.  I'm a little sore today.

Four treadmill miles because I didn't want to go out in the cold. I think my IT band is healing. It's not hurting as much anymore.

The warm days we've had lately have turned me into a wuss when the temperature drops to freezing but I went out anyway this morning.  I should have done some fast miles today because I felt good.  Tomorrow I'll try to do a tempo run or something.

I decided to do a workout today and Andrea recommended 6 x 0.5 mi with 0.25 jog recovery.  I started out slow to make sure my knee wouldn't start hurting and luckily throughout the repeats my knee didn't hurt.

6:45, 6:24, 6:16, 6:17, 6:07, 5:35

It was tough for me to stay on my target pace for each repeat since it's been a couple of weeks since I've done any fast miles. I pushed hard on the last one. When I was cooling down I started feeling some slight discomfort in my knee but I still think it's healing now.

A few nice sunny miles Friday afternoon on the Sandy Rail Trail.

7:57 pace

I started out this afternoon to do a moderately long run. After the first mile I felt really good so I decided to do more of a workout. 6 miles at marathon pace: 6:49, 6:48, 6:52, 6:44, 6:52, 6:53. I felt great and I still feel good. No knee discomfort at all. I took a little risk but I think it paid off.