5:45 am. So the schedual wanted me to do a 10 mile race simulation today, I'm not exactly sure what that means, I was planning on just going the the gym and trying to do a sub 1 hour 10 miler. Then last night my wife reminded me that my 3 year olds preschool open house was this morning and I should go. So I took advantage of this and slept in till 5:15 :). I wandered around the house for a bit stretching out and then when there was a shimmer of light outside I went off for my run. Decided to just do my normal easy 10 mile loop around Smiths and back but to try and do it as fast as possible. The first 2 miles went really fast down the hill averaged about 5:40's for the first 2, then I hit the construction on 92 and had to slow down through the mud, when I got to Bull River road (my normal tempo run route) I picked it back up again trying to hover around 6:00/mile. Couldn't quite maintain that pace the whole way by mile 5, the turn around I was at about 6:15 average. Coming back is normall faster, with the tail wind and downhill but I was pretty spent and could only keep it around 6:15 - 6:20 pace. At mile 9 my overall average was 6:18/mile. Coming back up the hill back home always slows things down a bit, I tried to just keep it around 7:00 pace but I think I was probably slower.
Ended my total run in 1:03:00. 6:22/mile pace. I feel pretty good about this, it's not an easy run my any means and I feel that I kept my HR up at tempo range the whole time. (didn't wear a monitor though)
Tomorrow I have to do my long run alone since Ryan is doing Hobble Creek. Good luck all you Hobble Creekers. I wish I could be there but my wife wouldn't allow it since I'm leaving on business for the next month. | 