Mid-Week

Ah. There is just something I love about Wednesdays!

This mornings workout started with a 1/4 walk at 4.0.
The rest of mile 1 was ran at 4.7.

Then, I started the ladder - focusing on getting used to running at quicker speeds.
For 1/2 mile, I ran at 4.9
Then at 5.1 for 1/2
Followed by 3/4 at 5.3
And 1/2 at 5.5

At this point, I was feeling pretty good. I did 3/4 at 5.3, because I had decided I was only going to do 1/4 at 5.5 - but still ended up with 1/2!

Then the climb down started.
First, I did 1/2 at 5.3
And then 1/2 at 5.1

I reached 4 miles right around 47-48 minutes.
(normally I would have the exact time, but too many details to try and remember right now, I guess.)
I was happy with that!

For my cool down, I was going to run at a comfortable 4.8, and then walk at 4.0 for the last 1/4 mile.

Even at 4.8, I felt like I was just doing a sloppy fast walk.
It felt so slow. I was feeling pretty tired, so I thought the slower pace would feel good.
But, it was the complete opposite.
I slowed it down to 4.0 after only 1/4 mile.
But the fast walk just hurt my shin/ankle area that has been bothering me.
Alas, I slowed it down a bit more - and walked until I hit the 4.5 mile mark.

Final time was 54:27.

I was somewhat disappointed I didn't hit 5 miles.
Especially because I am pretty sure I would have been under, or right at, the 1 hour mark.
Which would have been pretty remarkable.
But, I did hit 4 miles almost 2 minutes faster that I have previously.

Although tired, and dripping with sweat
(I hate that when I am trying to do core and weights)
I went over to do some stretching,
followed by some crunches, some twists, and 10 reps of a core exercise I've seen others do. They use a stability ball - lay stretched out and transfer the ball from their hands to their feet. It worked - or at least I felt it!

All in all - another good morning.
Though I will admit, I am looking forward to a cross training day tomorrow, but even more so to the rest day scheduled for Friday!