Thursday, October 20, 2011

Easy Run: Wk14 {Fall Race Training}

I wasn’t sure if I was going to run today.  It all depended on my leg and how it was feeling when I got up.  Thankfully it cooperated and I felt good enough to go for a run.  I scraped my tempo run though and decided to keep it nice and easy as well as short and near home, just in case. 

I started with a nice and easy warm-up walk/jog.

Warm-up:  0.61/10:01

I decided to do run/walk intervals of 4:1 and not to push too hard or too fast.  I keep my pace nice and easy and “checked” in with my leg often to make sure it was still feeling okay.

  • Mile 1 – 11:35
  • Mile 2 – 11:19
  • Mile 3 – 11:00
  • Mile 4 – 10:34
  • Last 0.05 = 0:31

Overall:  4.05/45:01/11:07 avg

I picked up the pace a little bit on the last two miles and really had a kick to the finish for the last 1/4 mile to finish strong.  Then I walked home for a quick cool down.

Cool down:  0.26/5:00

The leg felt tight, especially on the lower part of my calf and behind my knee.  However, it felt better than it has all week and there was no limping and I never felt like it was going to give out on me.  And now I have more confidence going into Saturday’s 20 miler since today’s run felt exceptionally better than I have all week. 


Carrie @ Maine Mom on the Run said...

Smart to take it easy! I hope your leg continues to cooperate.

Sam {} said...

good luck on the long run!! have a great weekend :)