Notes
Long Run (part II of II) - 3 surges in last mile
Ran the second part of this long run at HarrisY dirt trail and grass fields. Legs were "cold" when I started and got into a very slow easy pace that gradually quickened as legs got warmer. Wanted to run this all on a soft surface. Goal was to run 3 surges of 30 seconds in last mile and had thoughts of running this in parking lot as I could take advantage of running straight but opted to run on a soft surface and deal w/a 90 degree turn. On the first surge I felt like an aircraft carrier trying to accelerate, my perceived pace was 7:30 and this was a huge effort. At the end I had to walk for a couple of seconds as it really really hurt in my core. On #2 I felt a little better to start but it was a real effort to maintain pace after the turn (and this felt like 7:00 pace and again at the end I had to walk for a couple of seconds). #3 really hurt after the turn and I hung on as much as I could to the finish -- this felt a little slower than 7:00 pace and again had to walk after. I did not feel quick on any of these surges -- more like an aircraft carrier trying to speed up. When I viewed my splits afterwards was shocked given how slow the perceived pace felt -- accurate splits below:
# Time Dist Pace Best Pace
1 :33.3 0.09 5:51 5:41
2 :33.2 0.10 5:45 5:30
3 :31.4 0.09 5:51 5:26