AM: After warmup of 2 miles or so I did some mile repeats. Was planning on doing these on a straight flat road close to home that is almost exactly a mile long but with the nasty canyon wind I decided to do them down in the river bottoms instead and take advantage of the slight downhill and no wind factor.
The goal was to do 5 mile repeats at 10K pace with 2-min recovery jog in between. While I would eventually like to see my 10K pace at close to 6 minutes even, I know I'm not there yet and since I've been in a bit of running slump the last couple of months I wanted to give myself plenty of leeway on pace so I wouldn't be tempted to end the workout early if things didn't go so well. So I decided to shoot for anything in the 6-6:30 range. By running in the river bottoms mostly with a slight tailwind and slight downhill I also hoped to set myself up to not tank the workout.
All in all feel pretty good about the workout. Not spectacular and not as easy as I would have liked it to be, but well within the goal and good enough to let me know I'm not far from where I'd like to be. My legs were also still a little fatigued from the Loafer hill runs on Mon/Tues and it was warm so I'll give myself a B+ on the workout.
Mile splits: 6:11, 6:11, 6:10, 6:19, 6:09.
All miles except for mile 4 were probably slightly downhill with a slight tailwind. Mile 4 had about a 1/2 mile of slight uphill and headwind. I think if I would have done these on flat with no wind they would have all been around 6:15.
PM: Ran a couple of miles with Paul. He was planning on going further but turned his ankle on the dirt trail so he wisely decided to turn around and head back. Not sure on pace probably in the 8:30-9:00 range. |