Yesterday I went out for a 90 minute run with the intention of circling by the local track and dropping four marathon-pace (or thereabouts) miles before running the two miles home. Did this successfully, and the run turned out to be around 95 minutes, about 14-14.5 miles. The marathon-pace miles (miles 8-12 of the workout) felt pretty easy. That's a good sign. It took a few days to get un-stiff from a full day of travel Friday.
Today I did 8 x 400 at the same track and I think I'm seeing some progress, as my splits were 3-4 seconds faster than when I started doing 400s six weeks or so ago. I felt like I had some turnover and speed, so maybe the rust is coming off, the gears are shifting: you pick the mechanical metaphor. Today I finally got to the point where I could run in the anaerobic range. Seriously: I'm so slow that it's hard for me to transition from aerobic to anaerobic modes. I tend to be a single-pace marathoner, a one-trick running pony with my best half-marathon time ever the split from a marathon. Hopefully, this speedwork will give me some range. Maybe it's the weather. The dogwoods and other floriferous trees and shrubs have scented the air of a city more filled with bikers and amblers and smiling gawkers than the one I left a few weeks ago.
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