walk trot (Cool but no wind) 55:38  4.0 mi (13:55 / mi)
shoes: New Balance 880 WB 4
I added up the runners yesterday and there were 56. I was 3rd of 10 in the 10K but there were several young females running 15 to 25K that were running the pace I was for first 10K at least...or close to it. I could let this depress me and jump off a bridge but I choose to accept while slow for racing this still was a good, quick 10K training run for now and I was not feeling real peppy. I'm in shape right now, today to run 15 to 25 seconds faster. Probably only 15 but it's just a range I'm guessing at.
I was going to walk only today, but I decided pretty quickly to do some trotting and play it by ear...ended up doing more than I anticipated without overdoing it. Probably switching up training due to race yesterday and need to return rental SUV tomorrow morning thus interfering with my Mon AM golf...which would be greatly affected by yet another 12 hour soaking leaving the ground still wet for days. So I likely will run my OC trail and track stuff unless I feel poopy tomorrow (as in tired not pooping poopy...haha :).
I trotted along for up to 120 strides then would walk 50 yards or so and do it again...took a couple of miles to work up to this. Then last 1.6 miles I did six 30 to 60 yard surges that were in control but 'fast' for me.
Last night I worked my right leg with stretch tube pulling forward and lifting it...only did the right leg. I use ankle weights to work my legs lightly...knees, quads and hams always using heavier weight for right leg...that works as far as cutting down on the lame feeling but I need to work right leg more and get into enough quick running my form will improve. I was doing that a couple of months ago but doing too much slow 8 min pace 440's, and not enough genuinely quick stuff...which right now is 100mts and still not all that quick.
I may work on doing more of these short burst during week. I press on to see what I can do. No plans to greatly increase my training yet...I do think I might do an extra lap of 100 mt trot/stride so I'm up to 6 laps...thus 12x100...twice a week would be 4 more of them and even that little increase might be the slight extra to help push me up to next level of speed work this summer.
I might try to do another half to 1 mile during the week either on Sunday...what this boils down to is increasing my training as little as a mile or 2...is something I have to be careful about due to I approach the same stress less that breaks me down each time.
2m 30:38 (14:38)
3m 43:30 (13:22)
4M 55:38 (12:08)