Last mile in 5:39 (progressive from 5:56 to 5:24 pace), last 6 in 39:00, first 4 at 6:49 pace, first 8 at 2 - 3% incline, last 2 flat. Pit stop necessitated after first 4 miles. Otherwise just an ordinary 10 mile run. My hamstring is still sore deep inside up toward the top, I think it's sustained some sort of damage. But I haven't run for 5 days, and I gotta get back in the swing of things with now Phoenix scheduled for mid-January, I don't have time to baby it. It is drastically better. Probably what I'll do is very little fast running, and I think now I'll focus on getting a minimum of essential volume in (like 70 miles including a long run and a day off for recovery each week), and focus on getting a lot of incline for strength, and finishing out the runs maybe a bit faster than marathon or half marathon or 10K or 5K race pace depending on how good I feel. Running within myself has felt good the last two days. It feels good to be running again, even if I don't feel like my body can handle right now the volume I really want to be putting in every day. |