Wednesday, July 01, 2009

Now that felt better

After three days of recovery workouts, I felt well enough to run an hour tempo.  It felt so good to be back up on pace.  The weather was rainy and a cool 53 degrees which has been the pattern for the past week.  It is expected to continue for a few more days.  I wouldn’t mind this type of weather for the race on Sunday but I have a feeling it may be a little warmer.


I did an out-and-back on the highway.  The workout quickly turned into a progression run.  I ran relaxed with close attention to form and effort.  Practiced “rolling over the top” of the hills.  Very pleased with how the run played out.  First mile in 7:35 with the last in 5:50.  9 miles @ 6:30 average.


1st 4.5 miles: 6:49 avg

2nd 4.5 miles: 6:10 avg


Felt very good.  Finished the 9 in 58:23 and walked the time rest of the time out.  Back to some more easy running and drills while I finish out the cutback.


Blogger Thomas said...

One word of warning: if you let this awesome shape go to waste by being injured for the marathon, I'll have Mike strangle you with your own shoe laces. Or at least he'll tell you some really bad jokes.

7/01/2009 10:12 AM  
Blogger Andrew said...

Always a risk Thomas isn't it?

7/01/2009 9:11 PM  
Blogger Mark said...

sweet run indeed

7/02/2009 8:21 AM  
Blogger lindsay said...

nice run! glad the legs are feeling springy again after those short days. only a few more days til you can pile on the miles again.

7/02/2009 8:49 AM  

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