AM: 12.4 miles, averaged 8:08. HR 146.
40' @ Half Marathon Effort
Slept like a rock last night. Didn't hear Megan get up with the boys and slept soundly until almost 9. Went back and forth about the workout as my cold has got a little worse, but nothing terrible. Looked at the next week's training and decided I needed to finish out this round of workouts. It was quite cold and a decent wind on one stretch of the tempo loop. A bit of ice here and there, which I worked around while trying to avoid cars that still don't slow down even when you are trying to find decent footing in a neighborhood.
I was hoping to get out fast and try to get 10k in for the 40', but I knew that that was quite a bit faster than last week and I might fade slightly. So I just figured I would run by the effort prescribed. The first lap was around pace and then I slowed as the GPS got established. Kept the average pace between 6:35-6:36 until the last 5' and picked it up. Didn't really have much of a gear left, but it was quite steady. 6:34 average, just under 6.1 miles for 40' HR 168. I thought about going to 10k, which was probably only another minute but it was mostly just for getting in the full distance. This would have been around 40:50, so I am definitely ready to get back under 40 in a few weeks assuming I don't lose any training the next 3 weeks. I will have a better sense before the race my target pace, but I think sub-39' will be my goal and then 12 weeks after that, try to run the same pace for the half and get back into the low-1:20s at the start of summer and then work on getting back into the high 1:teens by the end of the year.
Leaving for Florida to see my mom and siblings tomorrow. Should be solidly in the 70s, which will feel good.
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