Just to log what I did this weekend, my long run on Sunday was great. The weather was beautiful. There was a light breeze and I started my run around 2:30pm and the temperature was 82 degrees. That is the coolest it has been since spring, so it was very welcome. I took it easy and was able to get 8.7 miles logged in 1:24:17, so that was an average pace of 9:41 per mile. I stopped once for 4 minutes to get water and do a quick set of leg stretches.
Today, the weather was about the same, but a little windy. We were running on the track, so the good and bad is that you run in a circle. The wind as at your back just as much as it is in your face.
We did our usual mile warmup jog, stretches, and 4x100 stretches. Today's workout was 5 sets of 2 x 400 with 1 minute rest between reps and 2:15 between sets. The intended pace was 2-3 seconds slower than mile pace on the first and then mile pace on the second rep.
My mile time at the time trial was 6:07, so that means my mile pace would dictate a 1:32 and the first, slower lap would be a 1:34/35. I didn't run anything over 1:30. I ran most of them between 1:23 and 1:28. The slowest was 1:30 and the fastest (last one) was 1:20. I wish I had a way of recording them... or remembering. I don't know why, but I pushed the pace and was able to keep up with the middle pack today. After the first few, I was able to stride out and stay tall in my posture. I felt relaxed after the first 4 laps and didn't feel forced. That's about when my left hamstring finally loosened up. One of these days, I am going to find a jacuzzi and soak this leg. I will probably wait until after my 5k this weekend. Even though I felt good during this workout, Coach Nathan thought it best that I sit out the last set. I would have overruled him, but considering my hammy condition, I agreed. Almost everyone else in my running group ran 6 sets. I did some extra hamstring stretches after the general workout. We ran as a group for 1.25 miles as a cooldown around Lake Eola to finish up the night.
Note: I kept my shoes less taut at the beginning of the workout and I felt my feet sliding around causing friction and unnecessary heat buildup. Half way through the repeats, I tightened up my shoestrings and the adjustment allowed me to carry on with the workout with no blisters.