I haven't done a "quick" run since getting hurt in mid-August. I've been able to train (and now have 5 weeks of 90+) but just can't get the pace back to anywhere near what it was before I got hurt. With the USATF NE XC championships looming large (next weekend), I thought the time was right to attempt some sort of a workout.
I headed up to Windham for the great stretch of rail trail that has 3.2 miles of running without a road crossing. Just ideal for a workout. Temps were about 50 and there was a little breeze but it was mostly a west (cross) wind. My goal for the workout was 3 miles under 7 minute pace. I did 3 miles warm-up and went right into another mile with four 100 meter strides to get my legs moving. I felt pretty good as I turned (no break) and headed back for the workout portion.
My watch was set to beep every 1/4 mile so I'd get a lot of feedback. I felt quite good as I started what I thought was conservatively and was surprised to hit the first split in 1:40 (6:40 mile pace). I relaxed a bit (maybe too much) and my next split was 1:43. I'd never got slower than 1:44 and never faster than 1:38. I definitely felt like I was working after 1.5 miles but was happy to finish strong. I ended up running 20:21 with miles of 648, 652, and 640. I finished with a 3 mile warm-down and called the day a success. I'm not really ready to race but I'll give it a go.
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