2012 03 14 (Pi Day Tempo)

After a surprised progression run on Monday night and a some-what easy run on Tuesday morning, I was generally sore when I got out of bed this morning.  I was actually debated rather skip today’s workout or not; eventually I decide keep it going - one set at a time.  I get into the L Street locker room dark and early, quickly changed, out the lobby, and stroll slowly toward Fourteenth Street Bridge. 

The plan was run across the bridge and does the 6m’ repeats on Mt. Vernon Trail.  The trail is not long enough for a point-to-point loop; so I ran all the way to the pedestrian bridge before GW PKWY, then turn around, and then back onto Fourteenth Street Bridge.  I think I did okay with the splits and I surprised that I actually pull it through given the fact that my sinus was bothersome and sore legs; however, I did took few extra seconds to recover after the fourth set.

	Distance (Mile)	Splits
Warm Up	1.91	15m’05.13s’
Tempo	0.96	6m’03.73s’
Recovery	0.34	2m’59.62s’
Tempo	0.93	5m’58.60s’
Recovery	0.33	2m’59.15s’
Tempo	1.05	6m’01.75s’
Recovery	0.24	2m’57.90s’
Tempo	0.97	6m’00.83s’
Recovery	0.31	3m’31.50s’
Tempo	0.94	6m’01.65s’
Recovery	0.21	3m’07.60s’
Tempo	0.97	6m’02.27s’
Warm Down	1.80	13m’36.94s’
Total	10.96	1h’20m’26.57s’

It is an excellent way to celebrate this year’s International Pi Day.  Yee… Haa... 

I am going to very sore tomorrow and I know it already.  I am going to take it extra easy tomorrow, planning for a very easy hour morning run.  My weekend long run for this week is a 16~17 miles and it is only four weeks away to Gansett Marathon.  So I think is the ideal time to run a marathon simulator.  Gansett marathon course is mostly flat, but with few rolling hills.  So I am going to run four times on this four-mile loop in Rock Creek at marathon pace.  It is going to be fun!