It's been a while since I ran last. I've been busy with a business trip and working on the weekend. And after working for seven days straight I really needed to give myself a full rest, and finally tonight after sleeping more than ten hours for two nights in a row, I felt strong enough to hit the road.
The temperature wasn't too high when I got out around 10:30 pm. It's a lot cooler than the last several summers. It reminds me of the summers in my childhood when it was hot in the daytime, but not so unbearably hot and humid. Anyhow, it was perfect for a run.
I went round the usual 2.5 K loop four times at the pace slightly faster than my new target full marathon pace of 13:07. After that I slowly jogged around the 650M quarter-pie-shaped loop around the park to warm down. By the time I got where I started off, I was strong enough for another challenge: 1 K intervals.
I didn't set the goal. I just took off and went with the flow. The first set was good. And so was the second. But as soon as I took off for the third, my legs were heavy and I couldn't pick up the pace no matter what. I ran out of gas. I could have stopped, but I carried on. When I finished, my watch said: 4:24, almost twenty seconds slower than the previous lap. I called it a day.
The detail of tonight's training is as follows:
1st 2.5 K: 12.29.85
2nd 2.5 K: 12.33.50
3rd 2.5 K: 13:02.30 (including a brief water break)
4th 2.5 K: 12:47.65
Total 10 K: 50:53.30
Jog 650 M: 6:00.20
1st K: 4:00.17
Rest: 2:00.03
2nd K: 4:05.40
Rest: 2:00.34
3rd K: 4:24.90
Total: 13.65 K: 1:13.24
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