September 18th, 2008

6 Mile Tempo

Decided to do my tempo run at Francis Park running loops (each loop 1.2mi). Ran 2 miles warm-up and then jumped into the workout. Started off good but during the 3rd and 4th mile I really just felt flat and not in it. The first 3 miles I managed to squeak by but that 4th one hurt more than it should have and the body just felt empty for some reason. I made it about another 1/4 of a mile into the 5th mile before pulling up and stopping all together to walk around a bit and cool down. Then I just decided to run the rest of the loop and head back home for my cool down...I was not in shape to complete the 6 mile tempo run in the goal pace of 5:40-5:55....barely did the 4 in 5:53, so I figure to save it for the sprinting around at the XC meet this afternoon for the HS kids, and rest up and eat for this weekend's big race on Sunday - that is when it counts the most.

7:18, 6:41 warm up splits

5:45, 5:57, 5:57, 6:03 tempo splits first 4 miles (didn't get time on the start of the 5th mile...)

7:18, 3:24 (6:50pace) cool down splits


At the HS XC meet tonight I figured I got at least a mile worth of running for each race if not more, so I will say roughly 5 miles worth of running - that kicked my ass. I am thinking tomorrow will either be an off day for the legs, or a light LIGHT run and then submerge myself in the ice bath after work tomorrow night to get the hips - for some reason my left hip or something is giving me some nagging issues right now. Really felt it more just sprinting around at the meet tonight, but also noticed starting with last nights run and on the tempo earlier today....should be good enough for Sunday!