For today's CT5K workout, I did a brisk 5-minute warm-up walk, & then repeated two interval sets consisting of a 3-minute run, a 90 second cool-down walk, a 5-minute run, & a 2.5 minute cool-down walk, and then ended with the typical 5-minute cool-down walk.
As my legs were a bit stiff & my knees a tad swollen, I walked for about 15-20 minutes before starting the CT5K workout. I find it really helps to give myself the extra warm-up time, especially when my body is feeling stiff or sore.
I also walked the rest of the way home after my workout. Between walking & running, the total mileage I completed was close to 5 miles. (I figure it's good to have a long cool-down walk as well. Plus, it trains my legs to complete the mileage & hopefully, eventually run the entire distance at some point.)
Today's workout was tough. By the time I began my workout at 6 pm, I was already feeling pretty tired. Not a good sign, but I still was determined to prevail, despite my low energy reserves.
It also didn't help that I hadn't eaten much throughout the day, due to an upset stomach -- Just a glass of fruit smoothie for breakfast & a few spoonfuls of coconut chutney for lunch, before my workout this evening. I'd hastily taken a B12, B2, & iron this morning without water or food, & am fairly certain that the iron pill was the culprit, even though it was supposedly formulated to be gentle on the stomach. (So, word to the wise, despite what the label says, always take your iron pills with water & some food in your stomach to buffer the effects.)
So, as I ran on a fairly "empty tank," it's no wonder that I wasn't feeling as energetic as I did during my last workout (i.e., last Friday).
I know that it's not always possible to have energetic or easy runs all the time, so it's just as important to make the effort to run on those difficult days when you don't feel like dragging yourself out there & running.
Over the years, I've found that in both my general running & race training, persistence & discipline (coupled with a keen sense of body awareness) help develop consistency & results.
It's a half hour past midnight & I have to get up early tomorrow. One thing about running: It certainly helps you get a good night's sleep. I think I'm going to hit the pillow like a two-ton weight of lead!