My milage rose again this week, by about half a mile, and I did it in a little less time than I spent running last week. I paid for pushing a bit too hard, though. Saturday's run really, really hurt my legs - the kind of shooting pains through the knees and hips that mean "you're a dummy, take it easier." So I decided to give myself two days of rest before starting the actual 5K training next week, and it seems to have helped. Yesterday, every step hurt at least a little; today I feel almost normal. After another day of rest tomorrow, Tuesday's run will be great.
It's weird; after just three weeks of planned running, two non-running days in a row just feels lazy.
I'm really pleased with Friday's run. After running on a treadmill all week because it's been so cold and snowy, thinking I was pushing it a bit running 9:30 miles, it was great validation to get outside, run hard, and hit a 9:05/mile pace. This gives me hope that my 24 minute 5K goal before my birthday in June isn't completely crazy.
Sunday, February 10
Rest day
Monday, February 11
Treadmill run
3.08 M/30:00
Tuesday, February 12
Treadmill tempo (home)
3.02 M/30:00
5.5-6.7 MPH
Wednesday, February 13
Treadmill run
4.66 M/45:00
Thursday, February 14
Rest day
Friday, February 15
Run, Masterson Station
3.3 M/30:00
Route
Saturday, February 16
Run, Masterson Station & park
3.14 M/30:00
Route
Total distance: 17.2 Miles (M) in 2:45:00 (avg. 9:36/mile)