Despite the heat, tonight went really well for me. We did a re-test on our mile and I decided to not get caught up in the numbers like I've been doing. I didn't look at my watch and just ran at a pace I felt like I could maintain, but also pushed myself a little. I was pretty surprised because I didn't feel like I was going that much faster but my mile time was 9:22, which was 30 seconds quicker than last Wednesday.
One thing that I am slowly becoming prouder of myself for is my ability to pace myself over a given distance. Longer runs are still a little bit of challenge, but tell me to run a mile and I will run even splits (an even 400 meters). As training progresses I think one of the bigger goals we all have is to translate that to our long runs. This is why we have pace leaders. During the mile, I heard a few comments from other girls who initially passed me but then dropped behind a lap or two later and expressed how tired they were. The funny thing is, I started to feel tired after the second lap but then hit my stride mid-way through the third and all of a sudden everything felt so good.
My two 400 meter splits were not even at all this time. They were supposed to be at 80% and without doing the math I really am not sure how many seconds faster that should be. 15 seconds maybe? All I know is that I ran the first 400 meters way too fast (8:19 pace) and the second one too slow (9:17). My 800 meter split was at a 9:15 pace and since I was pretty tired that was okay. I know the purpose of this workout wasn't speed, but this big jump in progress in only a week makes me feel confident that in a month I should be able to run the longer runs with the 10 minute pace group.
I'm still trying to learn how to use my watch for a track workout. I have to turn it off auto lap (it usually laps at a mile) and then I need to hit the lap button after each set and stop the timer, so if I look down I can see what my pace is on the next set. Since my mile time tonight was faster than expected, I wasn't sure what 5% more effort would be, so I just ran. I'll do better on that next time!
I didn't run the marathon people's work out tonight. I drank too much water and felt a little sick after the mile but I still did fine. I have a tendency to drink too much water when it is warm and for shorter runs, that is bad news. I did have some left knee pain (same place as last year) towards the end too, so I jogged and then walked the rest of the two lap cool down. I did some hamstring and quad stretches and I'll make sure to give my foam roller some love later. I have a 2-3 mile hilly run tomorrow and I think I may go visit Forest Park for this one!
Time for some much needed rest and a little bit of netflix. I bought a pint of sea salt caramel gelato and you can bet I will be eating some of that too. Yum! Goodnight everyone!