Speedwork and Tempo

Well, speedwork went well. I ran yesterday evening at approximately 7pm. My slowest time was my first 400 at 1:42. All others were in the mid 1:30s with my fastest coming at the end with a 1:30:00. I felt good overall.

As for my tempo this morning. I invited Derek P. McVay to join in the fun. Great idea for conversation, but terrible idea for keeping the desired tempo. Derek died at 4 miles. I then proceeded for another 1/2 mile before stopping to let him catch up. We walked the last 1/2 mile. So...my time for 4 1/2 was right at 41 minutes, which would have probably put me in at 45 if I continued without him, but I didn't want to lose D. The good news is that at our roughly 9 minute pace, I felt great as if I hadn't even gone out for a run. The bad news is that was a poor example of a tempo run...

Rikki Tikki Tempo...

GOAL: 5 miles @ 8:30-8:35 pace
ACTUAL: 5 miles @ 8:11 pace = 40:53 total time.

Felt great this morning. Was not spent at the end of the run.

Speedwork...

GOAL: 10 x 400 @ 1:45-1:47
ACTUAL: 10 x 400 @ various times, but none slower than 1:40.

I was feeling pretty good on Monday morning at Tom Black Track. It wasn't too, too hot, and the Pride of the Southland Band was arriving for a morning practice. They were firing me up for football season.

I again have gone too fast, which probably isn't the best idea, but I'm pretty stupid, so what the heck.

The 10th repeat I completed in 1:30. I was pleased that I could still go a 6:00 pace on the last lap.

Winsor Who?

My ankle was and is still feeling fairly tender, so I decided to do a little Winsor Pilates this morning for some cross-training. I will do my runs this week Wed, Thurs and then Sat.

Twist and Shout!!!

Yes...that's literally what I did yesterday on mile 2, as I stepped on an acorn or some kind of random nut to twist my right ankle again. This one hurt much more than the last 10 mile run that I turned my ankle on a leaf. I fell on my face and screamed and then questioned my life existence. I then proceeded to curse every debris in the road within a 20 yard radius. After this, I did walk for about 4-5 minutes to assess the damage. Slowly, the ankle did repair itself or my adrenaline kicked in (I'm not sure). After saying all of this, I did finish my 10 miles in a respectable time. Actually, probably too fast considering that I walked as long as I did.

10 Miles - 1:33:32