Back to intervals
Tuesday, April 30, 2013
Today is Tuesday, a day to work at home and, when healthy, to run at noon. The sore leg's reaction to Sunday's 5K convinced me I am not yet ready to run 5K three times a week. But the leg recovered well yesterday and this morning, so it was longer running intervals today. The plan was intervals of run 4 minutes, walk 1 minute for 6 cycles. That would be 30 minutes total, with 24 minutes running. Total time is reasonable, and total running time would be 3 minutes more than the 5K on Sunday. But it would be intervals, so it should be reasonable.
Noon found me outside at 70°F (21°C), with cloudy skies and SSW wind 15 mph. This is a bit warmer than optimal running weather, but really not bad. The first part of the first interval felt much like the first part of Sunday's 5K in terms of leg sensation. After that, I hardly noticed the leg while running.
I took a route with the three small hills in the neighborhood, calculating to get back home right about when I should be done. Except I miscalculated, figuring on 32 minutes at a bit faster than an 8 minute mile instead of 30 minutes. So . . . I came to the end of the 6th walking interval at 30 minutes, stopped the RunKeeper app, and treated the rest of the distance to my driveway as a walking cooldown. Of course Mr. Testosterone wanted to start another running interval at 30 minutes, but I told him this is just like the 5K Your Way training, where it's important not to do too much too soon. I'm adding enough time for now, and the first goal is to get the leg better.
The timed intervals came out to 3.95 miles in 30 minutes, for an average pace of 7:36 per mile. RunKeeper reported running interval paces of 7:02, 7:23, 6:59, 6:40, 6:40, and 6:44. Accuracy is shakier on shorter times, but 4 minutes is long enough that this shouldn't be too bad; it appears that doing intervals does make me unconsciously speed up. The slower second running interval is easily explained by the fact that it had more uphill distance than any of the other running intervals. So there's the old observed phenomenon of pace generally picking up after the first hill.
The sore leg had a couple of twinges later in the day, but nowhere near what it did on Sunday. It looks reasonable to do 4/1 intervals again on Thursday, then make a decision on the weekend whether I'm ready to start continual running for 3 to 4 miles.
In other news, the bad foot has bothered me a little lately. It isn't as bad as the last time it was bothering me, and the fact that it bothers me at all probably just means it isn't totally overshadowed by the sore leg any more. It's another reminder that recovery is a S...L...O...W process requiring patience. The important thing is not to overdo things, and the frustrating thing is that I find out what overdoing things is by making mistakes.
Oh, well. It seems likely that I will be able to run the full 3.5 mile Corporate Challenge three weeks from today. At this point, I think I should pass on other races in May. Maybe I'll be up for a race on July 4; but it's too early to make a decision for that late a date. For now, I'm happy to be making progress, even if it is slow progress.