As we run, we become!

I got to the start line early so I could do a couple of warm-up miles.  I have started to feel the plantar fasciitis coming back since the speed workout that I did last week.  I am going to run through it, but I definitely don't have the abilitiy to run at the speed that I could before the onset of this problem.

The race was awesome.  It was probably the slowest 5k I have ever run, but we were running in memory of Sgt. Derek Johnson who was recently killed in the line of duty.  There were probably about 300 runners (maybe more). It felt like more of a community event than a race.  We all sang Happy Birthday to his wife  and listened to a brief speech from the Draper Police Captain before we got underway.

I started out in the middle of the pack, but I planned to run 7:00 pace and by a half mile in I was in the lead.  It felt strange because I haven't led a race since high school.  I sped up during the second mile to 6:30 pace as we hit a downhill with a nice tailwind.  Despite picking up the speed, I was passed by three runners (including a fast momma with a jogging stroller running sub-6:00 down the hill).  The third mile I reutrned to my 7:00 pace and finished the race in just under 22:00.

I ran a couple of miles to cool down, and I iced my feet when I got home.  Hopefully, I can continue getting faster.  I have a 6k on Thanksgiving so I will be interested to see if I can break 26 minutes.

I did a treadmill run today.  I started at 7.0 and increased my speed by 0.2 at the end of each mile (7.0, 7.2, 7.4, 7.6, 7.8, 8.0, 8.2).  I felt pretty good my feet feel better after a rest day.  I focused on relaxing my ankles while I was running - I have a nasty habit of locking my ankle out and "skipping" across the ground on my forefeet.

I set out to run 5 easy miles around the lake, but my feet feel so much better this week.   I tried to take it easy, but it kind of turned into a tempo run. I ran the first mile in 8:00, but sped up for the next 3 miles - 7:25, 7:10, 6:50 - and finished with a cool down mile with the dog.

I did another speed workout on the treadmill and I really enjoyed it.  It is an amazing confidence booster to a bruised ego.  I started off with two miles to warm up at 7.5.  Then I did 8 x 400 meters at 10.0 (90 seconds) with 200 meters of rest at 6.0 (75 seconds).  Sure, 90 seconds isn't that fast, but I did 8 and I felt like I could have kept going and I felt like I could go faster.  Room for improvement.

Just a couple of easy miles on the treadmill before a strength training workout.

I set out on an easy 8 mile run but I was open to adding a couple. Then I got warmed up pretty quickly and I realized that I was going to be able to to finish 8 miles in under an hour which has always been a benchmark for me. The first 5-6 miles were relatively easy, but the last couple I had to push through a little bit of weakness. I had the time to get an extra couple miles in so I did a nice cool down. I know a break through is coming if I can build up my base mileage and continue to do speed work.

Easy run around the lake. Legs were really tired at the start but once I got through the first two miles I felt a lot better. Capped things off by taking the dog for a run.