4.28 Miles on the W&OD Trail

I haven't run since last Thursday's 5 miler.  I wanted to give my Achilles tendon time to heal from whatever it was I did to it.  It had become tender and slightly swollen.

So after a long weekend's rest in sunny Florida I took my old body out for a quick run in the clammy drizzle and rain of Northern Virginia.  It actually wasn't raining when I started, but as it had been raining on and off all day (heavy at times) I knew I was probably going to end up running in the rain at some point in the run.

When I started out I was feeling very fresh.  Too fresh, probably, for my own good.  I started out fast and decided to keep up the fast pace.  After the second mile it started raining, lightly at first and heavier entering the fourth mile.  Meanwhile my left ankle was feeling a bit tender again, as was my left knee.  So I decided to wrap it up early and stopped after 4.2-something miles.

I ran with a pace of about 8:25/mile and that was wrong of me.  I should have been running around 9:15-9:30 minute miles.

Tomorrow I'm supposed to run 8.  I will focus on running them slowly at a 9:30 pace.  Let's see what happens.