Since my injury earlier this year, I have not done any really hard runs. I have done a lot of easy 5 milers and I have done a few longer runs, 8, 11, 15. But I have been neglecting the harder run, the track workout, the tempo run, the fartlek, the hills. I decided to finally stop that. If I am going to get back to the level I was before (and hopefully further), I need to get in those speed workout too.
Monday, I did a pseudo tempo run. I started with 3 easy miles then decided to pick it up and tempo it back in. My final 2 miles were 7:24 & 7:26. They were hard and I felt out of shape doing them, but I did it and it was good.
Today I decided to hit the hills. About 2 miles from my work, there is a really nice hill to run repeats on. I have run them many times. So I decided to go and run 4 repeats. I kept getting faster as I continued on. It was difficult and I am sure they were not as fast as I had done them before. But the part that was encouraging was when I was done doing my cool down back to work. It felt easy and fast. I need to keep remembering that these hard workouts really do help.
I think I was avoiding them for a few weeks because I thought that running harder may make my IT sore. Good News, did not happen.
I have another long run planned for this weekend with a friend. Not sure if we are going only 15 or all the way to 20. Either way it should be fun.
Keep on Running!!!