I used all 'w's to go with Wednesday... just in case y'all didn't catch that ;-)
So here's what happened on the running front:
I ran last Wednesday during the day! It was a 'speedwork' day. Warm up, drills, a mile@10K pace (1:30 jog); 2x800@5K pace (2 min jog); a mile@10K pace (1:30 jog); cool down. Total of 5 miles.
It is clear to me that I need to slow the heck down. That first mile was faster than the last mile time trial I ran in early December. So to run a mile as part of a workout faster than my bust-a-gut, keel-over-when-you're-done single mile... ummm... so I am getting faster, but there is no way I could sustain that pace for 10K... even if being chased by a frothing doberman toting a plastic bag. The times were 8:10 for my first mile (pretty even splits of 4:06 and 4:04). The first 800 was in 4:05. It was then I knew I didn't have enough in the tank and needed to rein it in. The second 800 was 4:16 and the second mile was 8:49. Much more realistic and reasonable for what I was supposed to be doing.
On Friday night I did an 'easy' 2 miles... 10-minute miles. It was pretty easy.
I was really looking forward to my long run on Sunday and had prepared my family for the event. I was going to make them all come with me to the hilly run. They could walk or bike or scooter or whatever. Dad would keep an eye on them while I ran until I couldn't see straight (about 8 miles).
But I awoke at 4 a.m. feeling a might peaked. (pronounced pee-kid... means 'not so good'). At 6 a.m. it was imminent... I ran to the bathroom. I did it. The nasty. I hate vomiting. I protest. I resist. This time, I couldn't. And I discovered something else about our super sucky toilets. In addition to being the biggest water-wasting, plunger-hungry low-flow toilets in creation... this particular one has what I'll call a very shallow "drop". This means that it isn't like a bowl full of water. It is more like a oval platter of porcelain with a small teacup of water at the far end. This makes for lots of splatter. Really gross. Sorry... oversharing.
No run on Sunday.
I was still recovering until today.
Tonight's run started at 8:35. It was supposed to be a bunch of 400's. I have realized that I can only do speedy stuff every other week. My hip is just not strong enough to hold form and not tighten up yet. I will get injured. My old mentality is just too ingrained... "kill the workout! kill it!" So instead I did a relaxed 4.5 miles. It took just under 43 minutes. I do a 0.75 mile loop inside The Gate for my longer short runs. My splits were 7:29, 7:24, 7:09, 6:53, 6:55, and 7:03. Pretty consistent once I got loosened up.
There ya have it... Wednesday's wunning weecap ;-)