Last night was a nice warm 11C/52F and the trails had dried up some from the rain we had over the weekend, so I decided to try to get in a tempo run before dark. I set out on my new 16K/10M route, 4K/2.5M to the trailhead of the neighboring town of Spock’s Nordic Walking/Jogging trail. From there I planned on taking the 7K/4.3M loop, then a roughly 5K trail back to the house.
I quickly fell into a quick (for me) pace, covering the first 4K in 20:25 (5:06/K, 8:13/M pace). It was still light out so I continued on, startling four ladies who were stretching after finishing their run/walk at the trailhead, as I sped through. I wound my way around the 7K loop in increasing darkness, but I knew the trail, and I was motivated. I circled back around to the trailhead finishing the 7K/4.3M in 36:40, for an average pace of 5:14/K (8:26/M), not bad considering the partial darkness. From here I turned on my headlamp and headed back through the forest and over the fields back to my house, completing the last 5K in 27:31 (5:30/K, 8:51/M pace).
After returning to the house I did a toned down version of my gymnastics/weight training routine, including:
70 push-ups
70 sit-ups
40 squats
a couple struggling pull-ups
10 shoulder presses
10 dumbbell curls
etc.
This morning my legs are a bit sore from the faster running, but in a healthy way, the sign of a good workout. Tonight I have gymnastics/weight training on the schedule, but first a busy day at work. Happy training!
sounds awesome!