Thursday, 17 January 2013

Still skippy

Happy skippy legs!
Today, I ran a 5-mile tempo run that actually had a bit of a tempo!  According to my training programme, it was to be the same as last week's tempo run - a 1 mile warm-up, 3 miles at 10:00/mile pace, and a 1 mile cool-down.  I wasn't sure what to expect after my tired legs on Tuesday, but they seem to have recovered.  The first mile felt relaxed at 11:00/mile pace, and the next mile...well, I ran a 10:00 mile for the first time in YEARS!!!  I was so excited!!!  I would have stopped to do a Happy Dance but I didn't want to risk sustaining a dance-related injury.

My left achilles tendon wasn't so thrilled, though, and let me know that with a couple of twinges towards the end of the mile.  I think that this was related more to overstriding than to the speed; as soon as I went back to a shorter stride, the twinges stopped.  Nonetheless, and as proof that I have learned from previous mistakes, I consciously decided to try to run the next mile at 10:30 rather than Keeping To The Plan At All Costs.  I also was fully prepared to slow down even further if my achilles kept twingeing.  I am So Sensible.

But that 30-second difference made all the difference.  No more pain.  Mile 3 was in 10:29, which is even more impressive (to me) when you take into account that the last half of that is uphill.  Mile 4 was in 10:19, also impressive (to me) as the first half of that is uphill.  And, just to round things off, the cool-down mile was in 10:42.  I'm not sure that I could have run all three miles at the target pace, but I'm satisfied with what I did anyway.

I finished the 5 miles in 52:45.

There's not much more to say except, 'Wowzer!'


  1. Wowzer indeed! I'm so impressed with your so sensible resolve too.

  2. Wowzer indeed!! Super well done!
    As you have now become my personal trainer, I have another question for you. Do you set your Garmin to bleep at your target times or distances? Or do you just keep an eye on it as you run?
    Feel free to send me your consultancy bill!

  3. Thanks, ladies! It's amazing to see some signs of progress (not just absence of injury)after such a long time...Cathy, I just keep an eye on the Garmin as I run. I know the mile breaks of my routes so well that I don't need the Garmin for distances, and I'd never thought of using it for target times. I'm going to set it to beep my intervals for next week's interval run, though...I quite fancy being a personal trainer! Wonder if it's too late to retrain? Re my bill, you can buy me a G&T after the marathon!