Every day is a new day

Still sore after the long run Saturday.  Tried ( mostly succeeded) to get more sleep the last two nights but was still sore and a little tired today.

Treadmill seemed right for an easy recovery day.  It took 20 minutes for the soreness to subside and 40 minutes before I felt reasonably good.  Held myself to 7.2 miles in 64 minutes for an easy 9:00 pace.  Feel good now with no soreness.

Thought it time for a tempo day.  Reality is I think it was a day too soon as I'm still a little extra sore from the long run Saturday.  Warm up miles did not completely loosen up the legs.  Add tp that 33 degrees and heavy rain and I'm not surprised it did not work out so well.  So for what its worth is my run:

2 mile warmup at 9:10 pace

tempo miles of  7:50 7:45 7:40 7:40 8:00  and

cool down miles of 8:15 and 9:00.

I will try again on Thursday if the legs feel up to it.

Easy day after yesturdays quasi tempo day. I felt that it would be a mistake to do too much two days in a row. Turns out I felt fine today, and kept feeling like I wanted to pick up the pace. Thinking about all the issues related to the work/rest cycle I knew it would be a mistake.  So I will have to be satisfied with the thought that it was a fun very easy run.  Total of 9 miles in 80:00 for an 8:53 pace.  Will try some more speed work tomorrow and decide about this weekends 5K.

Thought I'd take another go at a tempo run.  I seem to need a warmup after the warmup or I burn out at tempo pace.  As a test I ramped up the speed today using the treadmill(.5%) to better control the pace.

2 mile warmup at 8:53

6.2 mile at 8:00 7:47 7:35 7:35 7:35 7:29 and 1:30 for 47:30

1 mile cool down

This felt much better and could have kept it going if I had to.

Easy day was the plan today.  I don't know why but I decided to do a trail run I hadn't done since early last fall. So did a trail loop with many small hills and a bunch of trail type steps. Ran real easy and did not push at all.  Ended up with about seven miles in just over an hour.  It felt great to do something different!

Had almost no time to run today. Went to the gym did a quick 1 mile warmup then at 8:53/mile ran 2x1600 at 4 % then 5% slope and then a 1 mile cool down. I hope to get more time in tomorrow.