I did a tempo/hill run at dusk. I ran on the canal for .72 miles, then through the neighborhood at Granada Park, across Lincoln, and up Squaw Peak Parkway to the end of the road. From .72 to 2.73 was uphill, including some BIG uphil, and then downhill from 2.73 to 4.73. My splits were 9:25 (felt very easy, beginning of slight uphill), 9:46 (more uphill, and had to stop at a traffic light), 9:58 (MAJOR uphill, and then turnaround, .25 mile downhill), 8:05 (felt great), and 8:45 (.27 was barely a shuffle at the end). For the last .75, I was probably closer to 7:30-7:45 range. I got a major cramp toward the end, but I made it!
My cooldown was very short, and I walked back to my car. My foot was already hurting by then. :-( Total time was 47:03, average 9:13.
I haven't been too consistent lately, which bothers me. Part of it is injury paranoia, and part of it is work overload. I'm hoping next week will set me back on track.
Although I ran fewer miles than I wanted to, I feel good about today's run. I hope my legs agree in the morning! |