Ran the dog around the block. Later in the morning did the standard 8-mile tempo on the Millville Hill Loop. Warmed up for two miles in 6:36 and 6:28. Then started the tempo.
| Mile | Split | Terrain
| | 1 | 5:48 | 7/8 uphill, 1/8 downhill
| | 2 | 5:41 | rolling
| | 3 | 5:48 | 1/2 downhill, 1/2 uphill
| | 4 | 6:29 | The Millville Hill
| | 5 | 5:45 | 3/4 flat, 1/4 uphill
| | 6 | 5:42 | 1/5 uphill, 4/5 downhill
| | 7 | 5:12 | all downhill
| | 8 | 5:09 | flat
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This was a pretty good workout. I need to work on the uphills some, but that will come with time. I pushed it pretty hard the last mile, but other than that it was mostly a marathon pace effort. Today marks the first day of "real training" in preparation for the Seattle Half. The last four weeks after Indy have had the purpose of recovery and rebuilding base. Now I have four weeks of half marathon-specific training. If things go as planned, I'll do 8x1000m on the track later this week. Then an 8-mile tempo and 6x1mile next week, an 8-mile tempo and 8x1000m the following week, and then a good 6-mile tempo the week of the race. Saturdays will just be easy runs of about 16 miles, so shooting for no more than 75 mpw, plus or minus a few. The only thing I need to watch right now is my left heel/arch. I've been feeling "somthing" there since last Wednesday, which always makes me paranoid of plantar fasciitis. So far it hasn't gotten any worse, and today was a bit less noticeable than previous days. I've been stretching it and massaging the calf for prevention, so hopefully I can snuff it out before it turns into anything. Not a road I want to go down. There is no pain, just the feeling of "something".
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