Ashes, Ashes ...

Wednesday was a busy day indeed.

First, as a Catholic lad, it was Ash Wednesday; so, cut down on the food and increase the ashes on forehead ...

Second, it was intervals time for the LA Roadrunners training; so, cut down on the between accelerations times and increase the acceleration times.

This week it was four sessions of 10:00 runs with 1:00 between as the intensity increases each week.

I headed out again for Clover Park and the semi-closed circuit.

I also managed to start coughing again; I am not sure if it is the same one as before or a second round.

I set out on Round I and did decently. My knee was a bit tender.

On Round II I changed the prevailing plan and tried to start slow and build-up speed; this did not work out too well as coughing started. The results were not quite what I wanted.

Round III came after another "Do I go or go home" moment. It was even slower.

Round IV was focus time. I realized I was not going to be near the goal; but, I did complete it and at an improved rate.

All in all it was not so good time-wise; but, I did complete the assignment at least. Also, I kind of like the at least mental notion of being in sprint-mode rather than long-run mode. as poor as it was goal-wise, I did like just being out there running again and that was a good sign again.

Round I 10:05 of running 1.01 miles 9:59 pace
Round II 10:06 of running 0.93 miles 10:52 pace
Round III 10:02 of running 0.93 miles 10:56 pace (doh)
Round IV 10:08 of running 0.94 miles 10:44 pace (well, better than II and III!)

So, I did my laps, wore my ashes, and ran to run another day.