After wimping out last night and not going on a run, today was the day! Headed out after work, so it was relatively cool and the wind wasn't bad, just a light drizzle. Took it easy & relaxed going up past CCAC then up around the park and back. Kept the HR in check, nothing over 160 or so. Pace was mostly low 9's except when I did a little walking or waited for traffic - 9:42 AP. Got back to the gym and decided to do a little cool down on the TM.
Looking at the TM controls, I decided instead to do some intervals to get the legs feeling some speed again. Set it to 15 mins, but only did 13mins (7 resting, 6 speed minutes) then cooled down the other 2:00. Resting pace was set at 10:55, speed started at 8:00 but after two of those, picked it up to 7:30, 7:03, and finally 6:40 with a 8:00 final minute interval. I was really happy with the "feel" of the speed intervals. The 6:40 was definitely fast and I'd have a hard time holding that much more than another 30-45 sec, but it felt good to stretch out the stride - as opposed to the shuffle run I do.
Hopefully I feel good tomorrow since I stretched out well tonight and even with the miles, I don't feel like I over did it at all. | 