(not exact; from memory as I have it written down at home but close enough)
I don't think it was any secret leading up to this past weekends 'long' run that it was a cut back week for me since I only mentioned it a bazigikazillion times.
And probably one of the last times I get to start with 0 miles under my belt at 6am when the rest of the KreW takes off. With only 8 miles to run, well no sense in getting up early for that. :o)
So plan was as usual, only finally BI was actually going to show up to run (shes training for Nike Womens), and I made sure to let her and CD know ahead of time what my plan was: 3 easy and GMP for the last 5. My disclaimer was simply because I knew BI wasnt going to be running that 'fast'.
I basically stayed with them through about 1.5 miles and slowly I started inching away from them. It was obvious that CD felt she had to stay with BI, and that was fine with me. I am sure BI appreciated it to no end as CD motivated her more than a couple of times I am sure. At first I thought it might have been because they slowed down, but after dl'ing my stats from G, I knew it was I that got faster.
Dont have the exact deets here, but from memory, the first 3 miles were all around 10:30-10:35, which I really figured I would be doing 10:45's ... and then I went straight to anywhere from 10:00 to 10:15 for the remainder with one that almost came in at 9:55, but I slowed down when I saw it. I did not want that.
The average for the run came in at 10:17 pace, and 10:18 pace would put me at 4:29. Which is actually my B goal, but for now its what I am 'training' for. For. now. :O)
I am not going to lie, this was a tough one and I actually walked a time or two for less than 30 sec at a time, and even a few more times I slowed way down when I knew I had cushion to do so. There were actually people walking a lot more than I expected to see, but it was brutal and I was thankful of the decrease in mileage.
Now my schedule/training plan didnt call for any miles at GMP (too early for that), so taking this on was just something I wanted to do. Usually the GMP training mileages are usually buried in a longer run of 17+, but in this SETexas weather in the summer training months, that just typically doesnt happen for me, so I take advantage of the shorter cut back weeks and give it a go.
This time it worked in my favor.
Next weekend will be my longest since mid-November. 15 miles. And that was coming off of Chicago and still thinking at the time I was going to do the full in late January in Houston. Looking at my calendar now, I dont go over 15 miles until July 23rd. Fine with me!!! :O)
This will give me the extra time to become more acclimated with the heat/humidity (I havent done hot yoga for about 2 months now, so any tolerance I have remaining is minimal; but I am going once this week and then hope to be back at it more often as of next week).
Sunday: With so much going on, I felt lucky enough to get an 1.25 hours by the pool with .25 of that being swim/lap workout. Feeling stronger in the pool, but still I always end up with that soreness or whatever it is in the left shoulder a few hours later. Sucks.