Right leg is still feeling good

My hamstring is still feeling good. I ran a little faster today on the treadmill but still stayed cautious. 6 miles averaged 8:00 min/mile.

To keep it interesting I built the speed up to 7.2 mph then went up every .25 miles until I got to 7.5 then back down to 7.2. It passed the time quicker.

Good news!

Today is the first day of running with any kind of speedwork. My coach Mike Plumb allowed me to adjust my effort according to how my hamstring responds so I started out cautiously.

Workout is Run 6 miles include 4X4' hard 3' easy. I normally use Daniels I pace for hard and that is a 6:27 min/mile.

I ran on a treadmill and started easy at a 7:40 pace, after that I increased the pace ~20 sec/mile for the next 2 then a just a little bit for the last one. I wound up with 7:38, 7:23, 7:02, 6:53.

So far everything feels good, I got through the workout with no issues but am still going to be cautious for the next week or two.

Tuesday's faster run

Mile repeats again, I really like doing them but I had to run them on the treadmill this evening

7.55 miles 1:02:35 HR 151
15 min warm up
3X1 miles w/5 min easy @ 7:20 HR 158, 7:10 HR 162, 7:00 HR 168
15 min cool down

I bumped back down to 3 repeats since I'm not really training for a race right now.

Tuesday

It was pretty nasty outside so I moved my faster run indoors.
Run 8.5 miles 1:10:34 HR 147
15 min warm up
1 mile at 7:25 HR 152
5 min easy recovery
1 mile at 7:25 HR 155
5 min easy recovery
1 mile at 7:19 HR 160
5 min easy recovery
1 mile at 7:14 HR 162
~10 min easy cool down

I felt pretty strong like I could have gone harder, that's good...I think.