Threshold run today. Did 2.4mi warmup, then went straight into the tempo. The goal was to average 7:40-7:42 pace, considering that my true threshold is about 7:31 and making adjustment for the duration of the tempo (per Daniels). Decided to take splits every mile rather than just look at average pace over the entire segment. Interesting results:
mile 1 - 7:48 - felt bad, no rhythm, also had some subtle uphill
mile 2 - 7:30 - the easiest mile of the whole tempo, also with some subtle downhill. Felt great and in good rhythm.
mile 3 - 7:40 - not so easy anymore, caught some of the same uphill as on mile 1. Started to struggle towards the end.
mile 3.5 - 3:46 (7:36 pace) - struggling, but hanging in there, and some of the downhill from mile 2 helped.
Afterwards, legs were dead, and I shuffled home 1.2 mi. at about 9:45 pace. Overall, though, it was a good workout. I feel pretty tired now, but it's no wonder - I ran more miles in 3 days than the whole of last week!
Total time: 58:44 (8:16 pace). | 