8.14 mi, 1:01:21, 7:32 avg
Today's run was the run I was supposed to do yesterday. It was colder out this morning when I woke up but due to procrastination it was in the mid 40's when I finally got started. Wore long sleeve shirt and hat but kept the shorts (not quite that cold to switch to long).
Plan was 1 mile warmup, 3 mi @Tempo pace, 3 min rest, 2 mi @Tempo pace, 2 min rest, then 1 more mile at Tempo pace followed by 1 mile cool down. Also, was supposed to do each set a little bit faster pace.
The first three miles went pretty well. Had my doubts starting out and was just trying to hold the 7:22 pace (was a little slow the first half mile), but it got a little easier to hold it and the first mile came in at 7:15. But still it felt a long way off. But, was able to hang on and finish the second mile in 7:08.
I was running down the new trail past Lake Dan. I was out 2.8 miles when I turned around (ran about 0.3 miles onto Keystone Road). The third mile went pretty well and was feeling more confident and looking forward to the 3 minute break. Finished 3rd mile in 7:07.
Now, I felt like I could do it. Got going again after two minutes. I did not get the 4th mile faster than the third , but it was at least faster than the average of the first three at 7:10. Next mile faster at 7:04 (even dialed it back a little as I was heading toward maybe sub-7:00, wanted to keep something in the tank).
Then, the last mile felt good, it didn't feel much harder than the first fast mile, but got this one in 6:42. I'm not sure when the last time I ran under 6:50, but it felt good to be back.
The "jog" back home was a bit faster than that, although slower than the fast miles, came in at 7:37, feeling much easier than any recent 7:37's
Felt good about this run, like the training dividend check finally showed up. I got a ways to go still but it feels like I'm in the right road.
Recap 3-2-1 paces
3 miles: 7:15, 7:08. 7:07
2 miles: 7:10, 7:05
1 mile: 6:42
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