I made no plans to run twice on Monday. If anything, I felt guilt, apathy, lethargy and rolled into my chest due to not running this weekend. That made me get to bed early on Sunday evening and then I was determined to run 8-10 miles before work on Monday morning. I got up at 4:30am, checked emails and news on the internet, and got out the door just as light was coming over the horizon. The one mistake I made was watching the 10,000 meter race from the Prefontaine Classic before heading out the door. That made me start out faster than I planned and I cut my run short. I did a quick 1 mile warmup, stretched, and run a 23:30 5k and finished a 4 mile route in 31:45. I already slowed down on the last mile and knew that I wasn't going to do well much beyond the distance I already covered. At least I ran and I felt better than I did all weekend.
Here's a link to the video of the 10,000 meter run. Great last 800 meters of the race. Warning: the video is 38 minutes.
As I said before, I had no plans to run twice. I rode my bike to work and felt really good the whole day. I was riding my bike home and noticed that the YMCA running club was near my apartment. I got home and changed back into my running gear as fast as I could. By the time I got out the door, the stragglers were about 200 yards ahead of me. I didn't warmup or stretch and oddly enough, my knees were not sore from the morning run, nor were they stiff. I seemed like I was supposed to run again.
I caught a few of the runners and felt really good until I hit the 4 mile mark. I just ran out of juice and finished up the last mile considerably slower. All in all, I ran 10 miles for the day, which was my original goal before heading out the door in the morning. Smashing success for me!
Just a note on today's workout (Tuesday)
Started with the normal 1 mile warmup and then 4 x 100 striders.
The actual workout plan was 5 or 6 reps of 600m at mile goal pace. My goal pace is 6:00, so I should have run them at 2:14. I went out fast on the first 3 reps and paid for it with lactic acid in my hands and lower legs. That took me out of it for the last 2 reps and I didn't even try number 6. My times (and equivalent mile pace):
2:09 (5:46), 2:07 (5:41), 2:10 (5:49), 2:25 (6:29), 2:33 (6:50)
I think I could have knocked them all out if I wouldn't have gotten all excited and actually run my pace. I never even looked at the pace chart to calculate my goal splits. In the end, I ran so slow on the last 2 that it put my average time over my goal time. That is an ineffective workout, but I have to say that it was fun to get out after it and run that fast for the first couple. Sometimes you just gotta have fun even if it's going to hurt a little in the end.