The pain around my ankle has become less widespread and I decided to see how I felt after a warmup mile. I could hardly feel it at all, so I continued on to a track a friend told me about. It was perfect. A very nice surface and I had it all to myself. The plan was to do 4 x 1600m w/400m rest. I figured I'd do something a little slower than 10k pace. My 10k pace around 6:40 now (41:30) based on my 10-mile time. That's conveniently about 100 secs a lap. I ran the 10-miler at 6:53, so I didn't want to go that slow.
The whole thing went like this
- 37 minute warmup -- ~8:45 pace, which is a little faster than normal for a warmup
- 1600m repeats were 6:32/181 MaxHR, 6:35/184, 6:34/187, 6:36/186 and the 400m recoveries were 2:13/154 MinHR, 2:13/159, and 2:20/156.
- 20 minute cooldown
- Total was 90 minutes, 11.1 miles, 160 bpm average. Is it me or does 90 minutes seem like the perfect time for a workout run?
I snuck in another 30 minutes tonight during my daughter's soccer practice and discovered a new trail! I was running on a popular bike path and saw this sign, saying "Nature Trail." I scampered down the hill and there was this paved path along a nice stream with flowers and even some benches. How cool is that? The path only ran about a little more than mile, but it felt like finding hidden treasure.