Ran 5 miles in 52 min 46 sec @ 10:33 min/ pace, weather was hot in the sun, cool in the shade... but no shade., temperature around 91 degrees, I skipped the 8 mile LSD run over the weekend due to too many good excuses. So, I made up for it on today\'s rest day. I ran 3 fast miles with a 2 mile cool down. It\'s not on the schedule, and it wasn\'t 8 miles, but it needed to be done and I could barely walk at the end. 1. 9:49 2. 9:32 3: 8:58 (and I really felt like I was going to vomit after this mile... but I didn\'t) 4: 12:03 5: 12:22
I didn't really mean to make the first 3 miles of this run speed work, but that's how it happened. I felt good on the first mile and then saw the time, so I kept banging on the second mile and the time was even better. So, on the third mile I kept banging and the time kept falling. Then I felt like I was going to puke, so I laid there on the grass until the urge to throw chunks passed, dragged myself up and tossed off another couple of miles to cool down. Now, at the end of that second cool down mile someone came up on my left shoulder and slid past me at just the right pace, so I got on his heels and paced him all the way to the finish pole. 10 feet from the finish he cracked. That felt good.
Tomorrow is a rest day. 5 easy miles are scheduled, but I've got an appointment to keep. So, I'm swapping the Tuesday and Wednesday schedules with speed work scheduled for Thursday (2 x mile repeats, 8:30 pace). To make up for skipping this weekend, I'm going to add a mile to the easy run and maybe add a couple to this weekend's LSD. This is looking like a pretty good week.