Fuel SMART,Train HARD, Run FAST.

6AM: 4x5 mins @ 6:07 with 3 min jog rest. 1x60 seconds at 5:00. 1 mile wu and cd.

I was excited to do this speed session early this morning. I love having a plan to follow! Continuing to follow McMillan's speed plan with pace calculator for the next 3 weeks. On paper the workout looked as though it wouldn't be challenging enough, but that is something I am working on. I'm not at any given moment able to break out race pace for any given distance if I'm not trained for it. My race pace will vary depending on my current fitness, of course.  Sub 6 miles felt fine during my 5k years, but not in this moment. Again, I have to remind myself. The goal  wasn't to kill myself either. Honestly, I was surprised how much harder my effort was compared to what I thought I could do. My PE was around a 8.5-9/10. I should keep track of that more often to compare workouts. I knew the hardest part of the workout for me was running this pace for longer times than I have previously (usually ending at 800m) and with shorter rests than I've done. So I would say that is improvement for me. I ran a last sprint in an effort to check my pulse. Yep, at 95% of max.  I could tell when my threshold was being passed near 40 seconds. That was an interesting feeling to notice so abruptly. I was tired.

Quick TM workout. 10 x 60 secs @ 5:41 with 60 sec jog rest. I really wanted to do 5-6 more of these, but I left little time to do so. Felt great today.

90 mins of cross training on the Arc Glider on level 10 followed with hip stretches. My hip feels off from yesterday's speed work. My husband worked out a knot on my upper hip/glut area. That one area seemed to jiggle with each step, like it was it's own entity. A familiar feeling x3 after returning to running after each and a "60 pound body suit" to loose. Speaking of past times, since introducing speed again, it brings me back to the five years I spent competing in my early 20's. In those same five years, after returning home from track workouts, I spent the rest of the time walking around like a zombie. The decrepit feeling is nostalgic. I always think it's interesting how athletes can perform at such a high level and turn around and crawl up the stairs. Don't you think? We are a rare breed- that few get, I think.

Easy run with some strides at 1% incline. 15x 25 secs @ 5:30 with equal rest. I tried some new flats today and sprained my ankle in the middle, so cut the workout shorter. Long run tomorrow with Cynthia and Angie.

A sprained ankle during Friday's speed work 

I never expected the pain would lurk.

An long run invite to run with some the best,

Keeping up with the girls, I hoped my ankle wouldn't pest.

But company in town and a finicky foot,

I knew I wouldn't make it, quite simply put.

A late night decline, cancelling for me was not a good sign.

An early visit to the gym,

I prayed the treadmill would kindly treat my limb.

Every machine was full, the gym was packed! More treadmills the gym did lack.

I notice an opening, I jump at the chance but soon find out I was as disillusioned as Lance (Armstrong:)

A half of a mile is all I could stand, my gait was off- especially on my land.

So off to the elliptical to supplement today's run,

looking out window, I really missed the sun.

Seventy minutes too long on the ellpitical

but today it seemed the most practical.

Needing a change of pace and carrying a little denial

I jumped on the treadmill to see if I could run a mile. 

One mile turned into five, it made me feel alive!

Burning legs and pouring sweat, it was time to turn it up to pace.

Although no pain, I knew immaculate healing was not the case. 

Ninety five minutes for twelve miles-

By the end I was not all smiles.

Wrapped ankle and compression, the pain would dissipate-

Fast healing is something I can anticipate.

Note to self... backing out of a run is not something I like-

Next time I'll join on the bike!

 -Happy running