2 miles Recovery in 17:03 (8:31/mi, avg HR 144) warmup. 10 miles Steady State in 1:09:38 (6:57/mi, avg HR 175) with splits: 6:37 (down), 7:10 (up), 7:18 (up), 7:24 (up), 7:29 (up), 7:26 (up), 6:29 (down), 6:29 (down), 6:34 (down), 6:37 (down). 2 miles Recovery in 17:38 (8:49/mi, avg HR 146).
Kept pace very easy in warmup, just enough to get legs moving and muscles warmed up. Brief pit-stop following warmup miles. Began SS run on a downhill mile for a change. which helped get into the groove without going out too fast. Weather turned downright foul at mile 3 with a drenching cold rain complete with headwinds. Headwinds faded after about a mile, but the rain continued for another 5. Still, despite the conditions, felt pretty good and managed to stick with the pace. Legs started to turn around mile 7 and by the time I hit the last mile, they were jello. Managed to complete the run 1 second slower than slow end of my Steady State range, but given the conditions, the cold I'm still fighting, and the hilly course, I felt like it was probably a solid SS effort throughout. Plus, my first 10 mile SS run. Finished off with a recovery effort (which was about all I had left) 2 mile cooldown.
Analyzing my splits themselves doesn't say much, but since it's an out and back course, the uphill and downhill miles pair up. I averaged the pace for mile pairs to get the results below:
- miles 1/2 6:53.5/mi
- miles 3/10 6:57.5/mi
- miles 4/9 6:55/mi
- miles 5/8 6:59/mi
- miles 6/7 6:57.5/mi
So aside from being a tad aggressive the first two miles, which is the flattest part of the course by far, I'd say the effort was pretty darn even. The run was hard, but one I'm sure will pay off. Plus, I shouldn't have any trouble sleeping tonight! Brooks Adrenaline (Yellow) - 160.5 miles. | 