(Written Tuesday morning -- our DSL, and the phone line that goes with it, crashed Monday evening, right in the middle of my son's online final for his summer school class. No stress around my household from THAT, no sir.)
Back on the treadmill Monday for a tempo run. Warmed up for 2.5 miles, then cranked it up to 7:41 pace for four miles, then warm down for a mile and a half. Which means I ran 5K faster last night on the treadmill than I did in the race Saturday night <shrugs>. The run itself went OK, but then about three hours later the pain arrived in full. The quads were howling. Ibuprofen and stretching controlled it enough to let me get SOME sleep Monday night, but they're definitely still very sore this morning. I guess the second hard 5K in 48 hours was a little more than I was ready for. Pleased with the run overall, though; that's the kind of workout I need to get to my goals. Get that lactate threshold up a little higher.
As the heat wave continues (another 100-degree day expected today), I asked Tom and Hobbit to e-mail me the route for Saturday's run so I can start at 5 a.m., before the rest of the Crackheads. They asked me where I wanted to run, since they haven't decided on a site. I think they'll probably put me on the River Trail loop, which will be the first time I've done the entire loop (about 14 miles) on both sides of the river. Four tonight, nine tomorrow, four Thursday and 15 Saturday would give me 44 miles, my new weekly high. I could just maintain that level, which is equal to the max in Hal Higdon's Intermediate plan, for four months and probably run a decent 26.2 at Memphis, but I'm not interested in decent. I want fast, or at least fast for me, so we'll keep working on the Pfitzinger/Necessary 24/60 plan. | 