I ran to school this morning. On the way I ran 2 x 1 mile in 5:09 and 4:56 with about 11:00 recovery running between repeats. The first repeat was using mile markers that are painted on the street. This mile has a solid net uphill (almost zero downhill), and there was a mild headwind. The second mile was along the same stretch where I ran a 4:36 mile a few weeks ago. The headwind was stronger during this mile, but it is almost completely flat. I also had to deal with a UPS truck pulling right in front of me, costing me a few seconds as I had to run around it. I don't know how much time the uphill/wind/detour cost me on the repeats, but the HR was similar on the second repeat to what I was getting when I ran the 4:36 mile a while back, while the effort felt slightly easier. I would guess that eliminating the wind/detour on the second repeat would get me somewhere in the 4:40-4:45 range. On the first repeat I am less sure, but as HR was lower I imagine that minus the wind/uphill I would have been in the 4:50-5:00 range. Who knows. Total time for the run was 1:00:46 for 8.6 miles. PM: I ran home with a total time of 1:01:43. I ran 1 mile hard about halfway through the run in 5:08. I felt very smooth and comfortable during this mile (4:56 mile from this morning backwards) and there was no wind, so nothing extra to slow me down. |