Thursday, April 17, 2014
It's Tempo Thursday, with a scheduled group workout focusing on speed at 6 PM. But today also happens to be Maundy Thursday, and I wanted to go to Maundy Thursday service at 7 PM. Can't do that if I start running at 6.
So, it's a work at home day. I used to run on my lunch, "just running" that turns out to be running at tempo pace by training standards. For old times' sake, and to fit the schedule, I decided to do the last Tempo Thursday on the training schedule solo over my lunch hour.
I got near perfect running weather at noon, 48° F and sunny with 11 mph ENE wind. I soon found that it's no longer natural to just go run the way I used to. I have to think about running faster at the start, and I thought too hard. Started out faster than I should, but I adjusted.
I ended up running 4.61 miles in 31;24, for an average pace of 6:49 per mile. Mile splits wer 6:33, 6:49, 7:00, 6:52, and a 6:52 pace for the last 0.61 mile. Yeah, I started out too fast; but I stabilized. The third mile has the hills. After 4 miles, I slowed down; but I felt so good at the top of the last rise that I let myself speed up again. Hence, the tempo pace on that last 0.61 mile.
This will be the last speed work before the half marathon on April 27. The remainder of the training schedule calls for easy runs: 3 miles tomorrow, 6-ish paced miles Saturday, and 3 miles each of Sunday, Tuesday, Wednesday, and Friday. Rest days are Monday, Thursday, and Saturday.
Mentally, I feel like I should be running more. Physically, my feet like the taper already. I'll play it straight, honor the taper, and see what race day brings.
Life is good.