Intervals and a Long Run
>> Saturday, August 08, 2026
After some heel pain after a hilly run, I wasn't sure if my next runs would go OK, but it held up for 6x800 with 2:00 rest on the track. It was drizzling (FINALLY SOME RAIN during that heat wave two weeks ago) and I wasn't sure if my body was going to hold up, so I just did some basic 800s.
Wet track. Early and a bit dark yet.
1:22 + 1:20 = 2:42.6
1:19 + 1:19 = 2:38.4
1:19 + 1:18 = 2:37.4 (happy I was descending yet!)
1:19 + 1:19 = 2:38.9 (lost the descend)
1:19 + 1:19 = 2:39.2
1:18 + 1:20 = 2:38.9
Average: 2:39.23 / 800
My heel was still a bit sore and achy all weekend, but I tried to take it easy and baby my calf. We went up to a rented cabin a few hours north of the cities with family, and I stretched and rolled when I could. I headed out on a long run 3 days after those intervals and I wasn't sure if my calf would hold up. So instead of doing 11+ miles as running "out" for 5.5 and "back" for 5.5 (where if something hurt half-way through, I'd be stuck 5 miles from home), I first looped around a neighborhood before jumping on the paved trail 3 miles into my run ready to start some harder miles.
Sun coming up on my warm-up.
The paved trail is nice, but boring.
Half-mile splits. I got in a 2.5 mile warm-up as a loop to the
east, then a hard out-and-back from splits 5 through 17.
My leg held up! And my speed was decent!! I didn't have a major descend in my splits like I often do at home, so I was happy I kept it harder from the start. My half-mile splits were decently consistent: 3:06, 3:09, 3:04, 3:04, 3:05, 3:08, 3:02, 3:01, 2:58, 3:03, 3:00, 2:59 = 36:45 for 6 miles (6:07.5 pace).
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