So, here's the scoop. I worked until 12:30 last night and didn't fall asleep until almost 2am. When my alarm went off at 6am to go run the Ghisallo Scorcher (4 mile race) I dragged butt to the can, looked at myself in the mirror and said, "It's only a 4 miler," and proceeded back to bed. I got a better workout in anyway tonight.
5pm, 80 degrees. 15 miler in 1:47:33 (7:10s). This was a great run for me tonight. Only my second run over 10 miles since the injury. I'm back to healed and my base is starting to feel right again. I'm still probably lacking some speed that will come as the miles get back up over 60/week, but I have high hopes for being able to crack 1:27 for the Lewis and Clark 1/2 marathon in 4 weeks.
This run started out with a 30 minute warm up 4 miles (7:30s on the nose). From there I hit 2 miles hard. It was tough to tell the exact mileage on Grants Trail for where the 2 mile mark was. The split time was 11:58, but this might have been about a 10th of a mile short (so we'll call those 2 miles at 6:15s). Then I ran a slower 1.5 in 10:59 (7:19s). If the 2 mile mark was .1 short of 2 miles, that makes this a 1.6 instead of a 1.5 (6:51s). Either way, I know that these 2 splits together was 3.5 miles in 22:57 (6:33s). This was a good tempo portion, but it was all at a slight downhill grade. I took about 5 minutes off here to get some water at the Affton Ice Rink and then headed back the 3.5 at a slight uphill grade. I started out slow and built speed throughout this portion. Running time for the 3.5 uphill was 24:27 (6:59s -- but I know the last 2 miles were sub 6:45s). From here I ran a 4 mile cool down back to my car in 29:40 (7:25s).
Nike Vomero - 225.5 | 