Friday I ran a full 5K (3.2 miles)-because if I don't run the full distance at least somewhat regularly, I will never be ready for the 5K.
Sunday morning I did a tempo run: 10 minutes at normal speed, 10 minutes as fast as I could maintain, and then 10 more "normal" minutes. My pace really improved on this run.
Tuesday I did intervals at the gym. The track is small-12 times around the track is a mile. I ran around it twice at normal speed, and once as fast as I possibly could, and then I repeated that process for 2.5 miles. This was my fastest run yet. I was so proud of myself for my 12:00 pace (told you I was slow). I may have overdone it a bit, though. My face was bright red for about an hour after the run, and I could still feel my heart racing a few hours later. And then came the major muscle soreness. No pain, no gain!
Yesterdays run was just bad. When my alarm clock went off I contemplated not getting up, but forced myself to. Then I went outside to run and stood at the edge of my driveway not wanting to start. I finally convinced myself to start running, but just had no energy to put much effort forward-that coupled with achy muscles made for a "run" pace that I could have actually walked faster.
Overall I think it was a great running week-I pushed myself harder than I have before, and I paid for it. But it will make me stronger in the long run (no pun intended). Ready for a good, long run tomorrow!
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