AM - 3 wake-up miles this morning. 21:43 total time.
Later - Did a 4-mile tempo down the river trail in 21:45. Didn't have the time to go the full 5, so I warmed up 1.5 miles and started a little ways down from 800 N. Since the run was shorter, I wanted to push it at 5:20 pace, but I was still feeling tired from Saturday's race and 5:20 was too hard. Plus I had to go through all the tunnels -- that added a few seconds.
I started fine; the first half was 2:40 and I felt good and relaxed. The next half was through the tunnels, 2:45. Mile 2 was 5:21 and I reached the turnaround in 10:46, but I felt like I lost all my momentum and my legs felt like lead and Mile 3 was 5:35. I tried to regroup a little and got up on my forefoot more and managed 5:24 for the last mile. Once I got my momentum back it didn't feel too bad, but I was definitely still feeling the race.
60 lunges and 50 pushups after the run... I've been doing these after nearly every hard day.
Splits:
5:25
5:21 (10:46)
5:35 (16:21)
5:24 (21:45; 5:26.25 avg.) | 