This was my first speed work of any kind since the marathon. The plan was to go on a 5 mile tempo run, starting at about 7:10 and trying to go down from there. I ran it with Tom (Tom, I assume its ok to say who I am running with if its you, is that ok? You have my permission to do likewise). Anyway,
The first two miles were led by Tom and I was ok the first mile (7:04) but was just kind of hanging on for the second mile (7:07). I had to make a VPB during mile 3, but Tom went ahead then came back for me. The break must have done me good because I felt strong in mile three (6:46), then felt good for the first 1/2 of mile 4, but then I gradually just started to feel weaker. Mile four ended up being 6:55 and 6:56 pace for the last .85 (came up short because of VPB). I was going until Tom's watch beeped 5 miles, and I actually picked it up with about 1/3 mile to go just to make sure the mile was under 7 minute pace, and I thought we were done, and asked Tom, "Are we done?" He said no, and I suffered through the last .10 mile. This type of workout would be impossible for me to do alone and am grateful Tom pulled me through the workout and didn't leave me in the dark but circled back for me after my VPB :)
I could definitely tell that I am not fully recovered from the marathon, because when the tempo run was done I almost felt like I had finished a race and my legs felt sore. However, I think it was good to get out there and help my legs remember that they aren't meant for a 9 minute pace. But something tells me I might be close to that for recovery tomorrow. . . | 