Didn't make it for my run till the evening today. I had a treadmill run at the gym and it consisted of:
2K warmup 7.9mph (4:40/k) with 1.0 incline
5K Tempo 9.6 mph (3:53/k) with 1.0 incline (~19:25 for 5K)
4X35 sec. strides at 11.3mph (~3:18/k)
1K cooldown 7.9mph (4:40/k)
My legs felt good during the 5k steady tempo run. It's nice to see and feel the improvement in fitness from a few years ago, where this pace would have buried me for a training run. Sunday, I'm heading to Loon lake with Steve B. for a run in the morning, and it will be interesting to compare my time from my previous Loon lake excursion.
Had a chat at the gym with Patrick and Charlie N. about many things running tonight, which made me get home late. These two brothers have got some natural talent and speed I wish I had. For me it's slow and steady progress......
3 comments:
I ran yesterday after work for about 20 mins - first real run with my NEW sneakers. My legs, in fact my inferior gemellus, quadriceps femoris (all of them) and maybe even my semimembranosus feel like rocks! I stretched before and after my run - its gonna be rough...
By the way - I TOO find it hard to believe you are running what you say you are - last time I saw you, you were in the middle of an epic 3 hour sit on the couch at the local coffee shop.
signed,
Glycerine 4's
Ahh, young grasshopper, those coffee shop visits are what we call, "rest"-- allowing me to recover and run again. Ye of little faith.....
They run faster than you because you're old.
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