Notes
Temp 76 Wind 3 mph. Humid (91%) Dew Point 73 degrees.
First Tempo Effort after new PR. New training paces from McMillan. Tempo pace looks a bit ambitious...6:40-7:05...I can go that fast, but not sure if I'm that fit yet. Going to stay on track for duration. With HR monitor, should give me decent read on what I will need to be doing next few weeks. Plan is to do 30 minutes. Five to get HR into zone, and twenty-five at Tempo Effort. Set Garmin to alert me every 5:00 minutes.
Recongize early there is an issue with weather conditions. It is going to be difficult to use breathing to help gague effort. This may feel somewhat harder than what it is. At first 5:00 minute alert, decide too much trouble to try to read Garmin in dark, need to focus all on running and effort. Will just do the whole thing on feel, and see where it ends up. Track positioning at second 5:00 minute alert tells me I've establish a fairly even pace. End up holding pretty steady all through run. Mile splits 7:05 / 7:11 / 7:11 / 7:15.
Reached bottom end of Race Effort just past 15:00 minute mark. Held steady for about another 5:00 before drifted up for good. I "felt" it on the second lap following the 20:00 minute alert. Figured I'd surged thinking "last 1/3!" Tried to pull it back some and still hold pace, but lost some ground on both.
Last 5:00 took a lot of focus. Upward drift stablized as pace slowed slightly. Thinking this is where you get better, this is where you get fitter, this is where you get faster.
Overall, excellent run. So-so Tempo Effort...dabbled little too much in Race Effort territory. Good workout. Will be traveling for work today and tomorrow. Have access to health club with leg sled and other different equipment. Can run some weight circuits to hit leg muscles at different angles tonight. Tuesday, expect to cry a lot at work.