I set out to do a "progression" run like I've been reading about. With the big hill in the middle of the 10K course, I figured I'd work on the feeling of picking up the pace after I'm tired. I ran seven miles at my normal pace for a long run. Felt sluggish, but it was brutally humid. Then I picked up the pace for two miles with the goal being two miles at marathon pace and then two at 10K pace with a final mile for cooldown. It proved a bit tricky to hold marathon pace and I ran too fast for those miles. In between marathon and half-marathon pace. The I picked it up for the two miles at 10K pace. Hit the first mile spot on with 6:45 according to the Garmin. Felt like it was a bit faster than that. Then the second mile ended up being slower, but there was a decent uphill at the end that probably knocked the pace back a bit. For the two miles I averaged 6:53, so about eight seconds slower than 10K. Not bad. The ending three miles for my race are downhill and flat, so I'll have that advantage once I make it over the big hill. Now I hope to hit a 10-day taper correctly.
Erin ran 2.7 in 27:30. She had some problems running right after dinner but kept up the pace. |