Trust The Process

Yesterday was an unplanned day off as my son was admitted to the hospital again late Saturday night with a respitory virus.  I spent all day at the hospital, but he was released today. 

On a positive note, I got confirmation of a corral A start for the Chicago Marathon today.

6 easy miles at home on the TM (1%).  Avg pace was 8:09.

Post run, my right knee is really sore.  It feels similar to runners knee/ITB syndrome that I have felt in the past, but it came from nowhere.  Yesterday, everything was fine and almost immediately after the run today, I started feeling pain.  Need to be better with stretching before/after my runs.  I will have to see how I feel tomorrow before attempting a speedwork session.

Interval/Fartlek session on the TM during my lunchbreak (1%)

15 minute warm up

4 x 5 minutes (6:00/mile pace) with 3.5 minute recoveries (8:06/mile pace)

5 minute cool down

This workout was similar to two weeks ago, but I reduced the recoveries to 3.5 minutes from 4 minutes.  I guess I cut the recoveries  too short because I had to cut the last speed interval to 4 minutes from 5.

Total: 7.25 miles in 53 minutes.

I took advil about an hour before the run and two hours post run, my knee feels ok.  We will see how it feel once the medicine wears off.

7 miles on the TM in about 53 minutes (1%).  The first five miles got incrementally faster starting at 8:30 pace and ending at 7:30 pace.  Mile 5 - 5.5 was at MP.  Mile 5.5 - 6.25 was around Sunday's 10k goal pace (6:15).  Mile 6.25 - 6.5 was at 5:00 pace.  I picked up the pace quite a bit at the end to practice to work on my kick for the race on Sunday. 

6 easy miles on the TM (1%) with 5x50 meter strides.  stride pace ranged fro 6:00 to 5:00/mile.  total avg pace was 8:03.