Friday, May 17, 2013
Thursday, a work at home day. The plan was to run for 30 minutes at lunch, trying to find an intermediate pace, perhaps about a 7:30 mile. I definitely don't want to run a 7 minute mile, and I won't be running an 8 minute mile without constant attention to running slow; let's see if I can find a pace that is in between.
I got good weather for the run, 74° F (23° C) with WSW wind 17 mph gusting to 25 mph. If it's going to be that warm, a good wind is kind of nice. I tried to run easy, and RunKeeper kept reporting average times between 7:30 and 8:00. But I was getting faster over the course. Later in the run, I realized that I would cover exactly 4 miles if I could hit an average of exactly 7:30 per mile. At 29 minutes, RunKeeper reported 3.84 miles. I deliberately picked up the pace, trying to hit 4 miles at 30 minutes. I didn't quite make it; I hit 4 miles at 30:03, for an average pace of 7:31. Close enough.
The splits were 7:56, 7:31, 7:21, and 7:15. I expect the 4th mile would have been a splt very close to the 3rd mile, absent the deliberate effort to run faster for the last minute.
The sore leg felt fine during the run, but developed a few weak twinges as I was sitting and working on the computer in the afternoon. After I could get up and walk around more in the evening, it seemed better. I'll see how it recovers tomorrow. The current plan remains to run slowly, hopefully slower than an 8 minute mile, on Saturday; then take Sunday and Monday as non-running days before the JP Morgan Chase Corporate Challenge at 7 PM Tuesday. Tuesday, I'll be trying to run fast. I estimated 24 minutes to complete the 3.5 miles, and I'd like to beat that time.
. . .
SparkPeople went down, and I didn't get this posted till Friday morning. After a good night's sleep, the sore leg is as good as it was Thursday morning. Still need to go slow tomorrow, but the plan remains in place for Tuesday's race.