12 mile Easy Run
This afternoon I did a 12 mile easy run. The weather was beautiful this afternoon. I ran in shorts and a long sleeve shirt. I could have gotten away witha a short sleeve shirt. I really feel better since I have tweaked my training plan. I feel better with making some small changes in the program. The stretching has really helped to inhance my running. My knee is not hurting at all. I ran twelve miles without pain today.
I did my normal 2 mile warm up and cool down. This is a new thing for me and as I ran today I thought about control. I need to control my runs and my effort level. I can’t kill myself during training and have nothing left for the race. I am going to be smart.
The first mile I did 9:14 pace. The second mile I did 9:03 pace and this felt alright. This is a nice lead into my easy run.
Mile 1 7:55 This felt really good after the warm up. I did 2 x 100 m butt kicks during this mile.
Mile 2 7:53 I just made it easy.
Mile 3 7:45 I just worked a little
Mile 4 7:53 2 x 100 m butt kicks
Mile 5 7:32 I just relaxed but on the way back I worked a little on my form going up a hill.
Mile 6 7:29 I was working on my form. I did 1 x100 butt kicks. I did not realize my time.
Mile 7 7:17 Here again I was not really focusing on my watch.
Mile 8 6:15 It was the last mile and I wanted to work hard. So I pushed at this mile. I did feel as though I was working. It was a concentrated effort. I used lots of arms and strong kick.
I did my easy run in 56:44. 7:05 pace. Then I did a 2 mile cool down at 9:16 and 9:05. I really feel better doing the pre and post run. Then I did a nice stretch to get my muscles stretched out.
All in all I think I am getting back on the road to recovery. I like being healty.
Brooksrunner.
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