I turned Tuesday into a tempo run. I was scheduled for 7 miles but didn’t have the time to make it a conversational pace. I had a blast on this run and kept my heart rate down. It stayed lower than some of my recovery runs over the past few weeks. I pushed the pace slightly but kept it under control with the intent to stay between 9:00 and 9:30 pace. The few miles I exceeded 9:00 miles were due to downhill toward the end of the mile and running at a comfortable pace. My mile splits were: 9:51, 9:07, 9:29, 9:06, 8:58, 8:43, 9:18.
Wednesday was hills. I was scheduled to run for 50 minutes and I found a nice little climb of about 45 feet in about .15 of a mile. I stayed pretty steady for the first few and then it got really tough during the last 3. I fell apart on the last climb and walked a bit before heading back to the vehicle. Overall though I was happy with the efforts.
Bike ride on Thursday morning before making a 7-hour road trip to Alabama. I didn’t make this anything too strenuous.
Friday was a welcomed rest day and then into Saturday morning was my long run scheduled for 16-18 miles. I felt good at the start running pretty much a flat route. At 7.5 miles in I was holding steady at about a 9:40 pace and then I felt a slight pop which kind of freaked me out. I came to a walk for the next 1/2 mile or so. No issues so I picked up a run heading back. I was definitely slowed things down and after the walk it made it much harder to get going and maintain any sort of pace and I had quite a few miles in the mid-11’s. I told myself if I got back to the vehicle in 2:48 or less I would do another mile. I didn’t make it. I got back at 2:49. I was also out of fluids and gels so I decided not to continue on.
My plan on Sunday was to get up and run before we made the drive home, but it changed. Since my Son had to leave his house at 7:00 AM, I decided I would run once I got home. Well needless to say after a 7-hours in the car I had no desire to run. So I skipped it. Ugh.