Notes
Need to start logging immediately after runs again.
I remember almost deciding it would be OK if I didn't run on Friday, but convinced myself to get out and run at least 2. Pretty sure I felt good and decided I would do 3. Nothing crazy to note.
Saturday we woke up at 6:30 and did a bunch of cleaning first thing and then I ended up running at like noon. Run went by kinda slow, but I felt good. Strides are not feeling like dog water any more so that's a plus.
Finally the actual run I wanted to log. Sunday I went out to Terra park for long effort/light tempo effort that's been my first workout in a while. Planned workout was 2 up, 3 x 200 @5k effort w/ 200 rest, 2:30 rest, 2 @ 6:45, and then finishing with 3 more 200s, before 2 down. I didn't feel like running on a track so I changed the 200s to 45s w 60s rest as its close enough.
Overall it went really well. Before hand I was planning on just running 6 flat for 5k pace and was going to try to run 6:45s for the tempo. I ended up running a bit quicker than 5k pace, and really surprised my self on the tempo effort. I was really focusing on trying to keep a pretty chill effort, but I could only get my pace to fall to 6:35 or so while keeping a comfortable rhythm. Picked it up a bit the second mile. I could definitely see myself doing longer tempos around 6:30 right now, which honestly is better shape than I thought I'd be in. Last set of 200s felt OK before cooling down.
Really happy with the first week of 2024 so far. Was not expecting to hit 30 miles which I'll take at this point. Need to add another strength day and some core in for next week.