Tuesday: 5.7 miles with Audrey
Wednesday: The plan I'm using has one "tempo" run a week. I don't think it's the technical term of "tempo" but to me it basically reads "don't just putz along." These are supposed to be done on Tuesdays but this week I switched it to Wednesday so I'd be able to hold a conversation with Audrey on the Tuesday run. Week 1 called for 6 miles with 4 miles at 9:44 pace. I did pretty good at holding the pace for the 4 miles. My Garmin spits out data every 0.5mi. My fastest splits were 9:30 and my slowest were right at 9:44. So overall I'd say mission accomplished. I have not run with a goal pace in mind since August when I crunched my shin. It was not easy but very satisfying. I have a long way to go if I want to run a sub 2 hour half later this year (basically about a 9:00 pace). Got to start somewhere.
Friday: 12 miles. I want to mention here that the plan I'm using suggests I run every run except the tempo run at something around a 11:16 to 11:02 pace. I don't pretend to be a fast runner, but I very rarely actually RUN at this slow a pace. I know, looking at my marathon times this seems almost implausible. If I'm not taking walk breaks my actual running pace rarely falls slower than 11:00. This has always been a crux of my training. I'll run my long runs around a 10:40 pace but only once have I ever pulled off a marathon at a pace equal to or faster than that.
I've always thought that meant I was either running my long runs too fast or not shooting high enough for my marathon pace. The truth is probably a mix of both of those things. Anyhow, I decided to attempt to do this yesterday. I was trying to run really slowly and my Garmin still said I was doing 10:30 minute miles. My overall pace ended up being right on target since I resorted to doing my run-walk-eat-blok plan. I usually prefer to not take walk breaks, though, so am uncertain whether I should really try to hit 11:00+ pace when running or just "take it easy" and come what may.
I am currently dealing with a disgruntled left foot. I was having minor problems with it towards the end of Big Sur training. I remember there were a few runs it hurt for a few minutes here and there, but nothing that raised a red flag. During the actual Big Sur race it hurt enough that at one point I actually wondered whether those niggling pains had turned into a fracture during the race. It didn't give me any problems post-race or my first post-race run.
My Tuesday and Wednesday runs, though, were different stories. Sigh. I got very aggressive with icing and compression after my 12 miler and things are much better. It did flare up during the 12 miles but the overall status of my foot has not worsened (and I dare say it has improved) since. I am going to keep a close eye on it the next few runs. I've had strange pains that have plagued me for a couple of runs then totally disappeared and I'm hoping this is one of them.