Not-so-fast-running-blog

Pace: 9:53

• Mile 1 - 10:15
• Mile 2 - 9:27
• Mile 3 - 10:11 (stopped to take a phone call)
• Mile 4 - 9:27
• Mile 5 - 9:11
• Mile 6 - 9:26
• Mile 7 - 9:26
• Mile 8 - 9:40
• Mile 9 - 9:35
• Mile 10 - 9:45

Conditions:

• 72°
• 75% humidity

Pace: 9:34

• Mile 1 - 10:30
• Mile 2 - 9:07
• Mile 3 - 9:15
• Mile 4 - 9:25
• Mile 5 - 9:30
• Mile 6 - 9:45

Conditions:

• 76°
• 78% humidity

Observations:

• I was feeling the effects of doubling up runs on Saturday to get caught back up on my training schedule

Pace: (speed work on the treadmill)

6 X 800m with 400m jog recovery:

• Slow Miles - 10:00 minutes per mile
• Fast minutes 8:00 minutes per mile (3:55/800 pace)

Observations:

• Strength was back

Pace: 10:00

• Slow easy pace

Conditions:

• 77°
• 100%

Observations:

• Focused on maintaining an easy pace for strength training tomorrow 

Strength Workout - 4 X 1.5 miles @ 10 seconds faster than race pace with 0.5 mile jog recovery

​Pace:

• 6 miles faster than race pace - 8:59
• 4 miles warm-up, recovery, cool-down - 10:00

Conditions:

• Treadmill workout to maintain a consistent pace

Disappointed with my race time, but the event was at 10 A.M. The temperature was already at 76° with 89% humidity. I should have pushed just a little harder at the end to over take the runner i front of me. That finish would have earned an extra race point.