Whew. That's not easy stuff. But the goal is to be "faster than fast" as Shankopotomas's pal Lighting McQueen would say... So somebody just tell me that speed intervals, tempo runs, etc. work and I'll get faster. Please???
I started with a 1 mile easy jog. Then I did 1/4 mile intervals (would have been 400's if I was on the track). My faster than fast speed was 8mph (pace 7:30/mile) and my recovery jog was 4.5mph (13:19/mile). I did 4 of the intervals at that pace, then slowed the fifth one to 7.5mph (8:00/mile). I think I might was well run it at the 7:30/mile pace because
Three thoughts that I remember from this run:
1- Holy cow that chick 4 treadmills down is in badass shape. Tall and lean and muscular. And she's making her intervals at an incline of like 15 look easy.
2- This is "only 7:30 pace." The guy who won Dallas Rock n Roll was under 5 minute pace. How. Does. That. Work. That must feel like flying.
3- The person on the treadmill behind me sounds like they have 4 hooves. I could hear them pounding the treadmill over my music.
My foot feels good. I'm praying that it's all better and I can go back to running as planned. I'll do 3 miles on Wednesday and maybe 2 on Thursday after I strength train. That'll be 12-ish for the week, including the 5k on Saturday. Longer runs will resume next week, though even those will feel short compared to what I've been doing for the 1/2 marathon.