Today I am recovered from the shoveling marathon. Yesterday was a rest day completely for me. I only did a short 10 minute walk yesterday to get the blood moving and promote some blood flow towards recovery.
I just finished a 4 mile progression run with a 1 mile cool down. By progression I mean that for the first 4 miles I got progressively faster, then ended with a cool down. The times of each mile were as follows:
Mile 1-- 8:25
Mile 2-- 7:42
Mile 3-- 7:22
Mile 4-- 7:14
Mile 5-- 8:24
At this point, I can tell when I up the pace or lower it. Since I have not been back solid into running for a solid stretch, I cannot set a pace yet. Once I build up my base more and get the feel of different paces again, I will be able to do this type of a run with goal mile times. All I knew today was that I was going faster each time, I didn't know how much faster.
Getting 5 miles in today felt good. Doing it in the form of 130 laps in my gym was less than ideal. However, if I want to run, I have to take what I can get sometimes.