Penny

Lets just say... it was the worst run of my life.  I ran much, much slower than my first half marathon (which was the longest I had ever run at the time). I ran much, much slower than my tired 18 miler a couple of weeks ago. I ran much slower than people who were much slower than me. In the final miles I felt like I walked more than I ran. I considered a DNF until I realized that the finish line was in the direction of my hotel and I had to get back there somehow. May as well have been via the finish line. I had never hated a run - much less a race - before. Now I have.

FULL RECAP: http://twolittlerunners.blogspot.com/2012/12/las-vegas-rock-roll-half-marathon-so.html

 I have decided to run a 10K next week in NYC.  I'll PR. Not sure by how much, as I haven't trained for that distance/speed. But I wanna get at least one good race time out of all this hard work Ive done!

Treadmill, 1% incline. Started at 8:30 and progressed up to 6:48 (couldnt help myself). Felt easy and aerobic (heart rate went to about 155 at top) and then down for the final 0.5. Quads seem to be fine after the trashing they got in the race, though foam rolling is still agony. A little bit of pain in my inner lower calf (posterior tibialis)... will monitor and give it a good roll and stretch.

40 mins easy elliptical + core and arms workout

Ah this was a great run. I wanted to get in a little speed today given my planned race next week. But just because I didn't feel like I ran a great race last weekend, doesn't mean it wasn't tough on my body. A fartlek workout seemed like a good compromise.

8 miles easy with 6 x 1min intervals. 

 This was such a confidence booster after my race! I ran the intervals between 5:55-6:20 pace (roughly); about 3k-5k pace I imagine. I know they were only short, and I know it is the easiest of all the speed workouts, but it felt great to know I could run fast and have it not feel like death :)

 Felt my hamstring/piriformis pull afterwards, so I am trying to roll it out like I did last time, and will go easy on it tomorrow.