Yesterday's run was an indication that things are close to being back to pre-injury/illness days. I went out the San Diego Creek Trail for a 45 minute tempo run. I break my tempo runs into a 10 minute warm up at heart rate below 85% MHR, a warm down in the same range, and the rest of the run at LT (between 85% and 93% MHR). I ended up doing 4.83 miles at an average pace of 9:18 (includes warm up and warm down), and all within the desire heart range. I felt pretty fatigued when I was done, but I'm not complaining. A couple of weeks ago I would have been sucking wind during the warm up!
There was one thing I caught myself doing during my run yesterday that I need to work on. I found that I tense up during a run. I felt like I was not bending my knees and actually shuffling along. I know that if I relax and let my legs take care of themselves, I will probably run more efficiently. I'm going to be watching that over the next few weeks training. In the meantime - good luck to all those racing this weekend!
And now for some fun stuff, Nikemom is having her T.G.I.F. Foto Friday again. This week there's a theme: "America's Next Top Runner". I submit for your approval:
This was taken last year at a local 10K/5K/Kid's run that benefits local schools. I have yet to see a photo as cute as this one!