When I got up this morning I discovered I had left all my running clothes in the washing machine last night. I had intended to put them in the dryer before going to bed. They were still pretty damp, and it was a little chilly this morning, so I threw them in the dryer and delayed my run a while. Fortunately, technical clothing dries pretty quickly so I was only about 27 minutes late starting my run. We have family prayer at 7:00am. When I left at 6:12am I only had 48 minutes to get in my 6 mile run. That would mean a minimum pace of 8:00/mi. I decided to try to hold a fast marathon pace for the 6 miles. My splits were: 7:42 - included my warmup
7:34 - includes a stop and walk through road construction
7:21 - slight downhill with tailwind
7:53 - slight uphill with headwind, includes a brief stop at a busy intersection
7:21 - 1/2 slight downhill/tailwind, 1/2 slight uphill/headwind
7:32 - slight uphill, includes a brief stop at a busy intersection
1:24 - 7:01/mi pace for the last 0.2 miles I ended up running 6.2 miles, and finished the 10K in 46:47 (7:33/mi). The average pace was 5 secs/mile faster than my goal marathon pace, so I met my goal of running at fast marathon pace. I very much enjoyed the cool morning and the faster paced run. I feel pretty good. I hope I have enough left to keep up on the noon run today. Nathan asked if I could head out at 11:40 today instead of 12:10 today as he had a 1:00 meeting. I agreed, but totally spaced on notifying Tom. We called him from the fitness center, but he was in the middle of some work and couldn't pull away just yet, so we reluctantly headed out without him. Nathan also wanted to do the 10K Lake View run instead of the cusomary 5 mile run. I agreed, but was a little nervous about keeping up with him after running pretty hard this morning. I also thought it would be interesting to compare the two same day 10K's. I managed to stay with Nathan until the last mile, when we stepped on the gas and pulled away. The whole run is pretty flat, the weather was a little warm but comfortable with a bit of a cool breeze. I pushed along pretty well without much discomfort. My splits were (morning splits in parenteses): 7:53 (7:42)
7:34 (7:34)
7:29 (7:21)
7:23 (7:53)
7:16 (7:21)
7:15 (7:32)
1:17 (1:24) - 6:30/mi (7:01/mi) for the last 0.2 miles
Overall 46:10 (7:27/mi) - This morning 46:47 (7:33/mi) So for the two runs, a total of 12.4 miles, I averaged 7:30/mi. I'm very pleased. I'm pleased with the pace, and that I had enough endurance to do it twice in one day.
My legs still feel good and strong. I felt so bad about leaving Tom that I ran back and ran in with him. He had come out later and we had seen him on his way out as we were coming back. Actually, Darin was on his way out so I ran with him until we met Tom and then I ran back in with Tom. This additional run was about 1.6 miles at 8:13/mi. I guess it was good we missed Tom, because I think he said he averaged just over an 8:00 pace for the whole run. He has his last run with the fast SF guys (Darin Cable, Steve King, et al.) tomorrow and wanted to save himself a little. I think he said he hopes to stay with them for at least 4 miles this time. I don't envy him (well I do a little) but I'm confident he can do it.
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