4.0 mile run

My run tonight was significant. My route was my neighborhood 4 mile loop. Weather was a bit chilly (the Weather channel says it's 55 degrees but with the wind I swear it was colder than than 3 hours ago when I headed out), overcast and windy. I wore a long-sleeved running shirt and shorts. No music.

When I headed out my only goal was to finish the 4 miles, take it a bit easy on myself after my long 7 mile run on Saturday. I had the idea in the back of my mind to aim for negative splits - increasingly fast each mile. But I didn't have a specific time chosen.

I felt slow and creaky the first mile or more. My first mile was 10:01 which felt OK. Next mile was 10:02 but it included the worst hill (the one I use for hill work). I was just focusing on maintaining the momentum and not pushing too hard.

However, after that, I pushed a bit. I had the advantage of a slight downhill for next mile, winding through the streets and sidewalks. My breathing was a bit labored but I just tried to relax and drop my shoulders and not breathe heavier than I needed to. My feet, specifically my right foot and heel, felt great and not sore at all - all that hot/cold soaking has been helping.

I normally stop for water at the 3 mile mark - there's a water fountain that marks that milestone. I kept thinking that it's bad for me to stop there every time. It breaks my momentum and becomes a mental break point. I decided that I would mark my time but keep moving - there's another water fountain I can use if I need it another quarter-mile from there.

I marked my time at the 3 mile point but didn't even look at it. I kept running, slowing a little bit in pace to catch my breath but pushing again as soon as I could. It didn't feel blazingly fast but normally I have to stop to walk a bit during this leg. I didn't want to stop, though.

I did have to stop to cross SE Tacoma Street - stupid traffic. It was a relatively short break though. I did not mark the time I spent standing, nor did I stop my watch.

Legs felt heavy but I just kept them moving. From Tacoma to my finish line is only 4 blocks. I kept moving and in fact tried to pick up my pace even more. When I got within 2 blocks I pushed as hard as I could. It felt like about 80% of my flat-out run. I wasn't graceful and I was making a lot of noise!

But when I stopped my watch my total time for the 4 miles was 38:31.2! After my first two ~10:00 miles, I ran a 9:15.8 and a 9:11.6! I did it! Negative splits!

My average for the whole distance was 9:37.8, which is 16-17 seconds per mile faster than the last time I ran this course. It was an awesome run! I rocked!

Rest tonight and then some kind of speedwork or hillwork on Wednesday, then Thursday and Friday I'll take off in preparation for the Lake Run 5K on Saturday.