Back to work

I went back to work today.

In the morning I ran a very slow 22 minute warm-up and then did 4 x 10 minutes (200 meter walk recover) at sub tempo pace. I really wasn't into it. I almost decided not to do it. But life is short and I enjoy running faster than my usual 10-11 minute a mile pace. Most of the 10 minute runs were super loops around the college throwing in the par course hills into the mix. My very educated guess about pace was that they were in the 8:00-8:15 range.

How do I know???? On each loop I did at least one lap around the track and was able to get a rough idea of my pace.

Ray Russell used to call efforts like this, memory runs. In this case the pace I could run about ten years back. Age graded, the effort was similar to running 6-6:15 pace back in the day.

The rule is of these runs is I more along at a steady pace but I can't be breathing hard or pressing.

Commander Sciatica was pretty much asleep. I felt him turn over several times and felt his kick. But no pain.