Last week was a tough work week and I had no time to get a run in at work despite my best intentions. So this weekend I decided to double down on the running. I did a really easy 4 mile run on Saturday, followed by a short swim. I need to work on my swim some more, my arms were feeling very tired at the end of the session, but all in all it felt good.
The Easy 4 mile run consisted of a 3 mile section that was VERY slow (12+ min/mile) followed by a 1 mile hard run (8 min/mile). It felt good, and I wasn’t sore at all the next day. That’s a good thing, because the next day had an 8 mile run on tap.
I continued the goal of running slowly on my long runs, and tried to keep the pace at 11-11:30 miles until the last mile. That last mile we picked up the pace to between 8-9:30 min/mile. When I got home I was panting, but otherwise felt great. I was on my feet the rest of the day, and this morning I felt totally fine.
One thing that I did differently was to use my orange superfeet insoles. The last couple of times I’ve had sore or numb feet starting at around mile 4. On Sunday I made the whole run without any foot pain or issues at all. In fact, my biggest issue was my shin which was just very slightly tight during the run.
I’m feeling optimistic about my running for the first time in a long time. The next thing on the list is trying to get a lactate threshold run working. We’ll see how that goes. This week is an easy week with no long run (but I do have a short indoor triathlon to to this weekend).
Happy training.