AM: 12+ miles total.
Since it was a hard effort I'm giving it a race report and calling it, based on Leo's naming, the Pfitzinger Invitational (he follows Pfitzinger who has half marathon plans that use 10k time trials if you can't find a race)
Leo was looking for someone to do a time trial with, so I figured why not. I was going to do some 800s or 400s today to sharpen up for next week. This time trial sounded less fun and likely not my smartest idea given that it's 8 days out from a key race but I'm tapering quite a bit so I figure I'll be fine.
Yesterday was warm and windy, today was cool, rainy and mostly calm. A perfect day for a time trial as far as I am concerned. If you are going to do a time trial. I'm not much for time trials and I don't run hard tempos more than 4-5 miles as a general rule. Anyway.
Warmed up to Springside Chestnut Hill Academy, but they were having a meet. We drove to Springfield (a lack of diversity in the names of schools it would seem). We warmed up 2 miles in the neighborhood and did just a few strides. I had asked Leo what he wanted last night and he wanted sub-36, which was faster than I was planning to run for the full distance but thought I might take him through 5k-5 miles depending on feel. This left my 400-800-1200 pacing around 1:26-2:52-4:19 once we got going. I wasn't quite able to get down to 5:45 pace as my legs just weren't turning over. However, I did have sole pacing duties for almost 9200 meters of 10000, so I think I did okay.
Leo and Jonathan pulled out around me just before 800 meters to go. Jonathan looked strong as he always does even after 8 weeks of low mileage and injury. Leo stuck with it and picked up the pace as well. He's done some of these time trials solo, which I find impressive. He runs well off of 55-60 miles a week. I've only broken 36 for a stand-alone 10k a few times and that was off much higher mileage.
1600 splits + the 400 split
5:50.1, 5:47.3, 5:49.1, 5:49.6, 5:50.6, 5:50.3, 1:24 (174 avg. HR)
3 mile easy back home and uphill.
PM: 40 minutes on the elliptical (audio book pace). Stretching and core.
| 