I took 3 days off of running because after my long run on Friday my hip was bothering me some and I did not want to push it too hard. My hip felt much better after yoga on Saturday morning, but resting and cross training for a few days never hurts anyone.
I woke up this morning chomping at the bit for my run. I was excited to have a speed workout on my marathon training schedule for this morning. I went to the gym to do my speed workout on the treadmill because I wanted to make sure that I kept all my sets of repeats at the correct pace.
Sometimes when I run early morning run outside and can’t see my watch in the dark, I get all “off” on my runs. I wanted to run 1 mile warm up, 5 x 1k repeats with 2 min recovery and 1 mile cook down. I also wanted to run my 1k repeats 20 sec faster than my 5k pace (9.20′s). After my warm up my legs felt fresh and strong. My first 3 repeats felt good, almost like I could have gone faster, but by repeats 4 and 5 my legs were feeling the affects. By the time I was done with my 1 mile cook down at a 10.20 pace I felt ready to do more repeats. It was a good thing that I had to get to work or I may have done more.
It is encouraging for me to still feel good after a hard run, because just on Friday I thought I was going to die during my run.
In the last 4 months my running pace has greatly increased. I have started cross training and strength training and am really seeing the results in my running. It will be exciting to see how the next 12 weeks go of marathon training.