It’s been three weeks to the day when I sprained my right foot, and then lots of not running, icing and stretching. Last week was my attempt at trying to get back into the swing of things with 5 miles Tue, 5 on Thursday and then 10 on Saturday. I joined back with the Team today for first week of Phase II, the hill phase (4 weeks), that follows 14 of our base phase. Today was a progressive pace run up and down Shoal Creek, first 4 easy, then 2 at 10 seconds slower than Marathon Goal Pace (MGP), 2 at MGP and 2 faster than MGP but not below Half Marathon Pace.
I ended up running with Charles since both of us might be the only too trying for a 3 hour marathon, others are faster or just a little slower. Today’s run was great, it has difficult for me to really keep a consistent pace since I’ve been off for a few weeks and don’t have a good feel yet for my effort and pace but hope that comes back in a week or two. If it doesn’t I may need to rethink the name of this blog. My MGP is a 6:53 and today’s splits ended up averaging well even though each mile wasn’t quite on. But then, that’s how most races go so the adjustments did work out:
- 2 Mile MGP+10 (7:02) – 6:54, 7:09 – That averages out close to 7:02
- 2 Mile MGP (6:52) – 6:38, 6:55 – That averages out close to 6:47
- 2 Mile HMGP (6:30) – 6:40, 6:26 – That averages out close to 6:33
Not too bad, given the changing terrain and my lack of time on the road lately I’m pleased with the times. It wasn’t a hard effort, just nice and smooth. Need to stay calm and hopefully avoid injury the rest of the time leading to CIM, need to get that qualifier again so I can run Boston with everybody in April.