Phew, what a crazy week!
Today was the last day of school. Kids were excited, and there was lots to do to get cleaned up for the holidays. After work, Erik and I picked up wine and steak and headed home for a relaxing celebratory dinner. But first, I had to run. My legs were sore yesterday and I felt like I needed an extra rest day so I had no choice but to gear up and go for a run before I started kicking back for the evening. It was already dark so I ran laps around the neighbourhood and I felt pretty good! It was much warmer today, 5C (41F) and sprinkling rain. I did a bit longer warmup today - 5 minute walk then ran 3 min, walk 2 min. Then I started my run - 9 minutes today, with 1 min walk break. I did two sets of that and then did a walk/run cool down. Tried to keep it easy and not push too hard. I felt like I could have done another set but decided to save myself for Sunday's long run.
I got Run Less, Run Faster from the library yesterday, on the recommendation of Stuart from the Quadrathon Podcast. It outlines the FIRST program which involves running only 3 times a week and cross training twice a week. It certainly makes sense from a triathlon point of view. The runs are hard though - on tempo, one speed, and one long run at a faster tempo than some other plans. Given my propensity for injury, I might be better off waiting to do this when I've built up a stronger base. We'll see. For now, it's an interesting read.