Fartlek run. Easy pace other than 5 times when I picked up the pace for an uphill stretch. Average pace - 10:10. I don't have stats for the faster uphill portions because I didn't time them separately. Those faster portions make my average pace faster so that it doesn't really depict the pace I ran for the slower parts.
I hadn't planned ahead of time to do a fartlek run. I've been doing tempo runs on Thursdays the last couple of weeks, but I thought I'd just go easy today since I did a progression run on Tuesday (which in the past has been an easy day) and I have a race on Saturday. However, I was feeling pretty good and when I got to the bottom of a hill in the second mile, I decided just to run faster to the top of the hill. After I did it that one time I decided that I'd do it a few more times during the run. On days when I don't do the shred (like today), I feel like I should push the pace a little.
This was mostly the same route that I ran on Tuesday, but it came out .33 longer because I took a loop at the beginning that I didn't take on Tuesday. I have so many different routes and they are all have common elements. I've got standard sections that I piece together to get different distances. So I sometimes get mixed up and forget whether I'm supposed to include a specific portion in a run or not. That's what happened this morning.
I put a bandage over the sore spot on my foot and wore the old shoes, and it felt fine during the run.
Update: I got feeling sick - drippy nose, scratchy throat - after I had been to work for a couple of hours. After lunch, I came home and took a nap and now I've got to work at home for a while. | 