Scott's Running Blog

I snoozed my alarm in the morning then didn't hear it again.  I didn't wake up until 7, so I decided that I'd run later in the afternoon.

I did a tempo run on the treadmill at lunch time.   Speed work on the treadmill isn't my favorite thing because I don't think that I know how to translate outdoor effort to indoor effort.  Even after running about 20 seconds faster than my planned pace, the run still felt a little easy - except for the countdown that I kept doing because the remaining distance is always in my line of site.

In any case, my goal was five miles total with three miles paced at a 7:55 (If I'd been outside).  I did run all five, but paced the middle three at 7:36 (7.9 mph) instead.  Hopefully that's an equivalent effort level.

My ribs are still really sore.  I took some ibuprofen before I ran, which seemed to help. 

Eight easy miles around the SF river trail, Canyon View Park and Powerhouse Road.  Today's run had a new challenge - I bruised my ribs on Saturday when I was wrestling with some of my older nephews and son.  I had a hard time sleeping that night, but felt good enough for Monday's run and yard work.  Today it felt a lot worse.  I could feel this pain on the left side of my ribcage through the whole run.  It's kind of like a side ache, but much worse.  I'll take tomorrow off and hope that I feel better on Thursday.  Until then, I'm trying to avoid yawning and sneezing. :)

Plan today was four to (preferably) six 800 meter repeats on the SF High track, finishing each between 3:40 and 3:45.  I started at about 6:30 this morning, and was a little disappointed to find it 76 degrees already.  I think I've been spoiled by the unusually cooler temperatures we've had this year. 

I did finish all six intervals, with times of 3:37, 3:37, 3:41, 3:41, 3:42, 3:42. The fourth interval was the hardest for some reason.  Finished a total of six miles including the warmup and cooldown and rest periods (600 meters each).