AM: (11 miles, 1:32:15). 26:40 wu, 5 x 5` SS effort (target pace 7:25-7:36 but because of the heat was expecting 7:40 or so -- actual pace 6:50 - 7:00) w/3` recovery (~ 8:30 pace) +25:50 cd. I ran about 2 miles of my warm-up with a woman I had seen running on the path before (she also ran the 5K that I worked in a couple months ago, she ran a 20:50, we would be good training partners). She is training for the Long Beach marathon (in October) and runs with a local running group here in town. She was running 14 miles with 6 x 800 - she asked if I wanted to run her 800's with her, I was tempted but had my own workout. Her warm-up pace was actually much faster than mine, I should have paid more attention to that! I kind of suspected my first 5` segment was a little fast, but I also thought it was just that I hadn't done these for a while and was a little out of shape. By the second one I had my "5K" feeling. Digression: I have a joke about faster paces, I can tell how fast I am going by my "bile rhythm", the higher up my chest the acidic feeling goes the faster I am going. 10K pace is about mid-way between my stomach and my throat, and 5K pace is almost throat high (unfortunately sometimes higher in the last 100 meters - TMI). Anyway, by the second fartlek my bile rhythm was at my typical 5K level. So, I thought "either I am going way too fast - not 1/2 marathon pace for sure - or I am super out-of-shape". I slowed down for my third one and was able to time the first 800 of my last two and realized I was still running 10K pace (~7:00 pace). Yikes, this means my bile rhythm is still pretty accurate for 5K (generally the bile rhythms don't work for 10K until the last 2 miles) and I was likely in the 6:50 or faster range on my first 2 segments. I need to do this on the track next time ... so I can get my internal garmin calibrated! Slightly encouraged, but still a little peeved at my inability to judge my pace right now. PM: (4 miles). Happy Thursday bloggers! An interesting interview with Dathan Rizenhein here - as he prepares for the World Championship 10K.
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