I completely missed a long run this weekend, but I made up for it by having two short workout sessions this afternoon and then this evening.
I ran the 2.5 miles very easy this afternoon around 5pm. I looped around Lake Ivanhoe and I planned on running 2 laps which would have been 5 miles. There was a thunderstorm coming into the area, so I had to cut it short. I ran it very easy and instead of my normal length stride and turnover rate, I made my strides very short... almost choppy. Very little knee lift and very little toe off / push off. I concentrated on a quick turnover rate, which I think puts more of the work on the buttocks rather than the calves and thighs. No particular reason. Just wanted to work on a different set of muscles.
The evening run was obviously after the thunder and rain stopped well after sunset. I guess I headed out around 10pm. I took the first 1 mile as a warmup. Steady comfortable speed the next half mile and then got up to a good speed for the next half mile. I was probably running around 5k goal pace. I stopped for about 20-30 seconds and then ran the last half mile just a little faster, but not quite mile goal pace. It was a great run.
I love running during the summer after it rains. I would have run around now (midnight) if I didn't have work in the morning. I used to love running late in the evening during the summer when I was in high school. You don't have to go to school in the summer. I wish work was like that as an adult. That whole summer off thing doesn't quite seem to be setting you up mentally for the rest of your life. It's a big, fat tease really. I used to like sleeping in till 10am.