Wednesday, August 12, 2009

Heavy Cloud,No Rain

After Monday's 4.59.10. mile I was hopeful of building upon that today.
There'd be no "walking across hot coals"as there was on Monday,conditions couldn't have been more opposite as today conditions were much cooler w/ the hint of rain under grey skies when I arrived at Franklin Field at 4.15pm.

After 15 minutes of stretching I conducted my warm up mile,I knew nothing short of a 4.57 mile today given the difference in conditions would be good enough for me.
1.13.for the opening lap,once again it was a strong opening lap as I continue to work my way back to pre injury splits.
2.30.at 800m a 1.17.split,these are the kind of splits I'll be looking for when I begin to go in search of my 4x1 mile repeats in the coming weeks.
3.46.at the bell,an impressive 1.16. split,so much for my recent third lap woes!!
4.55.08.and a 69 second last lap.

As is my won't I was miffed w/ that 69 second last lap,having thrown in a 76 second lap on lap three I may've taken a little off of my closing lap but that aside c'mon it's a 4.55.08.mile three weeks into my return from injury!!!
The achilles feels fine,I spent another 15 minutes stretching after my mile cool down and 20 minutes of icing when I got home,tomorrow will not be my last day of physical therapy after all,Allison and I agreed to another four weeks of strengthening my achilles which can only benefit me in the long run.

2 comments:

dinklesnaps said...

Great news, Kevin! Too bad for me I don't even think I could run 4:55in a race, let alone solo! Several months ago, 4:55 would have felt good. Now it would feel like hell.

kevin f forde said...

Delve,thanks for the props.
How's your injury?I hope it's healing and that you too will be back out there cranking out some good workouts b4 too long.