For the past few years in my running, I have not been overly intentional. When training for the marathons in 2008 I was intentional with distance, especially my Saturday long runs. Yet not intentional with pace, tempo runs, etc. I mostly ran comfortably. If I felt good, I’d run a bit harder but not too hard. That’s not a bad thing. For injury prevention and long term durability, that’s a good thing.
Yet for this season, I am seeking to change that. I want to be intentional in doing a tempo run each week, and a speed workout some weeks, and a Saturday long run. This was week #1 with that formula.
After Sunday’s 10 miler and an easy 4 on Monday, I ran a tempo run on Tuesday. I really fought to push it, especially as the run went on and I was feeling it. I ran 4.27 tempo at a 6:48 pace. Nice! I was pysched.
Wednesday was a planned day off (which ended up being perfect because we had a serious downpour ALL DAY LONG).
Thursday, I did 6 x 1/2 mile repeats around our block. I averaged right around a 6 min pace for those. I slowed more than I wanted in my last few but I was happy with the workout.
Friday, I had planned to run an easy 3, but totally forgot as we planned a picnic at the beach for dinner.
This morning, I ran 12 miles, right around a 7:30 pace. My legs felt sore the whole time. I do think an easy run yesterday would have been smart but oh well – beach is way better!
I’m achy, but happy now :)
I’m running a local 5K next Saturday, so I’m going to go a bit easier this week because I REALLY want to beat my post college PR (19:56)