The group met at the church at 40th West and 9800 So. today. I did not come for early miles because I wasn't sure how my quad would feel and I didn't want to overdo things. When I got there, Melanie was just arriving also, so we ran a short distance up 9800 So. then back to meet the rest of the group. The workout consisted of two tempo runs from 4800 W. up around the neighborhood and back down. The first time we ran north and then up, that took 10:22, with an avg. pace of 7:35 for 1.37 miles. The next time we started south, then up; that took 10:06, avg. pace 7:11 for 1.41 miles. I was happy with that effort, I felt pretty strong on it. Then it was hill sprints on the big Glenmoor hill. We did 4 of them, I did not catch speeds or anything like that, I kept forgetting to hit the lap button. I did like doing those hill sprints, though, I think sometime we should come and just concentrate on doing those for half the workout. Then it was back to the car. I guess the idea was to cool down, but I still had some energy left, so tried to feel more like tempo pace. It was a fun workout. Not as many miles as usual because I missed the early miles, but I liked how I felt all during the workout. Maybe that goes to show there is something to tapering. I really hadn't run since Friday and I felt like I had lots of energy today. My quad felt good, so I'd give this workout a solid "A" grade. Later I power walked on the treadmill for 30 minutes, and then pool ran for 30 minutes. Love that pool running, it's really rejuvenating. |