Today I drove down, again, to my new running territory as of late around mile 10 on Hwy 167. The goal was to sneak in a tempo, by hook or by crook, since I've been without a real workout for too long now. Time to freshen up the legs. Sunny skies for a change:
My three mile warm up out and back toward Nevada was slightly concerning since, like much of this week, my knee started to bother me before long. But I paused and stretched several times, and afterward, when I put on my flats and did a few strides, I felt good enough to go. Unfortunately, I started out, I'm afraid, at too fast a clip. The first mile was in 5:02, which for me, at this elevation, I think is a bit quick. Made it to the 12 mile marker in a second mile of 5:15. There I turned around, and running into a breeze slowed me down further. I got back to mile 10 in miles of 5:28 and 5:31, for a total of 21:18, and decided to call it a day, considering everything. Not the tune up I was hoping for by any means, but at least I was breathing hard and it wasn't my knee that slowed me down. (I'm tempted to try a longer tempo at a steady, slower-to-start pace early next week to further encourage my legs ... but we'll see).
Tonight, my ITB is feeling the effort, but not much more so than usual. I chilled in Mill Creek for fifteen minutes.
3 mi, 21 min WU; 4 mi tempo in 21:18 (5:02, 5:15, 5:28, 5:31); 3 mi, 21 min CD; Hwy 167 from mile 10
Thursday, 10/21: 7 mi, 50 min; Hwy 167 close to home