My goal for my long run today was to go beyond 10 miles, and include Harry's Hill. So that is the route I decided on for todays run. It was great weather was able to get it in before the old south wind kicked up it's ugly head. My goal for marathon pace is about a 9:00 min mile. So I tryed to keep it about 30 sec. slower today and run a pace of 9:30. It actually ended up around a 9:38. So I was 8 sec. slower than my goal. But with Harry's Hill and some other's that come up out of the river bottoms it kind of took it's toll. I went out over H.H. came down Woodland Hils Drive and back home. Felt ok for the most part, but I need some more hill work they kind of kicked my butt today. Mile split's are as follows.
Mile 1. 9:39
2. 9:22
3. 9:28
4. 9:21
5. 10:05 Graduale uphill for mile
6. 11:40 Harry's Hill, ouch
7. 9:30
8. 9:18
9. 9:16
10. 9:16
11. 9:28
12. 9:48 400m hill
13. 9:14
The last 4 tenth's was an 8:52 average. Ok week of training despite the ever changing weather and wind directions. Have a great weekend!!!! | 