Another beautiful day in Sunny Southern California. Highs in the 70's. So I tried to get going early and miss the heat. Todays plan was 13 miles, first 3 warming up and the last ten at marathon pace of 8:05.
At the beginning I was feeling the effects of Friday night's speed work - legs were a little tight, not much pep in them. But I cruised along and hoped they would loosen up.
First three: 8:57, 8:30, 8:31. It takes me about three miles to feel comfortable and the pace usually starts dropping at that point. Today was no different. Mile 4 was 8:13 and mile 5 was 7:57! Uh oh. Generally once I speed up it is hard to pull back. The rest of the run I had to restrain myself or the pace would keep going sub 8. Mile 6 was 8:11, but that included a big hill. The rest would be flat and fast.
My legs were tired most of the way, but I maintained right around 8 minute pace and took it one mile at a time. By mile 11 the pace started to creep up to 8:10 so I had to give a little more effort to stay on track. By the end, I still had enough to give it a push and stay fast up the last hill.
Miles 7-13: 7:59, 7:56, 7:57, 8:05, 8:03, 7:55, 7:58
Total time for 13.1 miles 1:46:55, or 8:10 pace. Last ten at 8:02, and last 7 at 7:59! Woo Hoo!
All I have to do is do that twice and I'm on my way to Boston! Ha! Not having tired legs should help.
I felt a little nipple chafing by mile 12 so I pulled my shirt off and ran topless. In January. Temps were near 70 by then. At the finish I felt like celebrating with a topless ShaunP jumping pump, but what is the point without witnesses? So I got DW to get the camera and we recreated the end of my run.
I love the shadow.
Now it is time to watch DVR football playoffs for 5 hours or so.
At the beginning I was feeling the effects of Friday night's speed work - legs were a little tight, not much pep in them. But I cruised along and hoped they would loosen up.
First three: 8:57, 8:30, 8:31. It takes me about three miles to feel comfortable and the pace usually starts dropping at that point. Today was no different. Mile 4 was 8:13 and mile 5 was 7:57! Uh oh. Generally once I speed up it is hard to pull back. The rest of the run I had to restrain myself or the pace would keep going sub 8. Mile 6 was 8:11, but that included a big hill. The rest would be flat and fast.
My legs were tired most of the way, but I maintained right around 8 minute pace and took it one mile at a time. By mile 11 the pace started to creep up to 8:10 so I had to give a little more effort to stay on track. By the end, I still had enough to give it a push and stay fast up the last hill.
Miles 7-13: 7:59, 7:56, 7:57, 8:05, 8:03, 7:55, 7:58
Total time for 13.1 miles 1:46:55, or 8:10 pace. Last ten at 8:02, and last 7 at 7:59! Woo Hoo!
All I have to do is do that twice and I'm on my way to Boston! Ha! Not having tired legs should help.
I felt a little nipple chafing by mile 12 so I pulled my shirt off and ran topless. In January. Temps were near 70 by then. At the finish I felt like celebrating with a topless ShaunP jumping pump, but what is the point without witnesses? So I got DW to get the camera and we recreated the end of my run.
I love the shadow.
Now it is time to watch DVR football playoffs for 5 hours or so.
Nice Half-Bangle!
ReplyDeleteI have a good pikermi mapped out that I will need to run and get the elevation profile published.
I finally used NipGuards a couple of weeks ago, was kinda funny with them poking out under my shirt, and the Mrs. gave me a bad time about "being cold".
A half pump and a jump? Sweeeeet!
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