Notes
Temp 40 (WC 37) Wind 5 mph.
Re-do of last week's Tempo Run. Four miles @ McMillan 15K-HM Pace (6:45-6:55). Last week, was close to target (6:56), but unhappy with execution. Forced the pace early, hit AT way too soon, and struggled hard last 1.5 miles.
Legs not as fresh, maybe 80% - 90%. Attitude better, and I'm going to relax at the start and let pace come to me. Plot out a course that is big loops around The Orchards and Williams Addition. Kind of a figure 8. Going to run the loops in reverse each time around to vary climbs / drops on each lap. Will put significant climbing in odd # miles.
First lap feels strong, but slow. 1st Garmin check and I'm at 7:02 average pace after one lap. (Laps are about 1.56 miles). 1st two mile splits 7:07 and 6:47. Knowing lap distance, decide late in second lap to extend run from four miles to three full laps. Garmin Check at end of second lap average pace is 6:56. Third mile split was also 6:56.
Legs are gassed by end of third mile. Garmin check at four mile alert is 6:53 average pace after 6:43 fourth mile split. Run out balance on dead legs at 6:51 m/m pace. Average HR 170 (91.89%). Crossed over into 170s in third mile with 181 max coming in last 0.67 (probably that climb at the very end).
Much, much better. Much more pleased with execution. Feel real good about cardio, and considering condition of my legs, this was not a shabby performance. As for the 15K? Just show up and go through the motions for a 64. That would be 0:20 m/m faster than 10-Miler in July. Conditioning may be there for a low 62. Good weather (in southern IL on 11/21...yeah right) and a couple others to race, its a maybe.