Saturday slow run
Saturday, May 18, 2013
I like it when a plan goes according to plan.
The plan for today was to do a slow run, but not a particularly long run. The quantitative goal for today was to keep the pace slower than 8 minutes per mile. The bad foot wasn't 100%, and the sore leg had twinges; but they weren't at a level that would totally preclude running.
Hit the road a bit past 10 AM. It was cloudy, 62° F (17° C), with negligible wind. Set out to run slow, and decided a trip over the big hill the easy direction would be a nice thing to test my control of speeding up on the down side of a hill. To some extent, I did; but with RunKeeper telling me average pace and split pace every minute, I had reminders to slow down. Ended up running a bit further up the street at home, to make 35 minutes. That came out to 4.30 miles, for an average pace of 8:08 per mile. The mile splits were 8:25, 7:56, 7:54, and 8:06. I was particularly pleased that I was able to get myself to slow down later on, instead of just keeping the speed gained from the down side of the hill.
The sore leg didn't complain exactly, but it did warn me that it wasn't ready for a long run. That's okay. It got me through today's run this morning, and through mowing the lawn this afternoon. Taking a cue from running, tried to mow slower and efficiently. Between that, and the shorter grass this time, it worked out okay. The leg reminded me it isn't 100%, but it let me do what needed doing and quieted down when the work was over.
The rest of the plan is to take Sunday and Monday as non-running days, walk at noon on Tuesday, and try to run fast for the 3.5 mile JP Morgan Chase Corporate Challenge Tuesday evening. I'd like to beat my time from last year, but if I finish running that will be good enough. If I finish in good enough shape to run again on Thursday, that would be ideal.
Anyway, that's the plan. So far, it's going as planned.