Five days after the 21.15 K barefoot run, I hit the road again. I wanted to run much earlier, but I had a cut on my right sole, and was waiting for it to heal. Unfortunately, it didn't heal, and there was slight pain also. I took a close look at it, and found a small piece of glass stuck in the sole. No wonder the pain didn't go away. I carefully removed it, and immediately it felt better. I thought of running barefooted, but just to be on the safe side put on my aqua shoes.
I jogged to my favorite hilly shuttle course, and did 7 hill repeats with one-minute rest between sets. The target pace was 4:30.00. It's not so fast. I usually aim at 4:00. But when I do that, the rest is longer: two minutes. Today, my target was less challenging. But the rest was shorter. I thought it's less challenging than aiming for 4:00.00 and resting for two minutes. But that's OK. I didn't mean to push myself too much. I have an early start on Saturday morning. I have two lectures and one seminar. I didn't want to fatigue myself.
The result of tonight's training as follows:
Warm Up 2 K: 10:45.37
1st K: 4:30.09
Rest: 1:00.45
2nd K: 4:28.47
Rest: 1:00.10
3rd K: 4:25.64
Rest: 1:00.27
4th K: 4:39.12
Rest: 1:00.24
5th K: 4:25.51
Rest: 1:00.36
6th K: 4:27.95
Rest: 1:00.37
7th K: 4:21.34
Warm Down 3 K: 15:16.58
Total 12 K: 1:03:21
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