On Tuesday, I ran six miles at marathon pace (6:52) or better. A week ago, I only ran five at marathon pace. I consider these "tempo" runs to be the hardest workouts of the week. So with only 48 hours to recover from my tempo run, I headed over to the track this morning for my fourth speed workout.
|Is this the last bit of snow for this winter?|
|Track was crowed, three whole people...|
|and a dog!|
|In the middle of my intervals|
|Graffiti Wall near the Track|
As mentioned in previous entries, in the Hansons Brooks marathon training plan the speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile (i.e 1600m). Instead of running the minimum number of intervals as I had done in the past few weeks, I decided to change things up a bit. Here are my results:
1.75 mile warm-up
1600m @ 6:18/mile pace (400m recovery)
1600m @ 6:17/mile pace (400m recovery)
1600m @ 6:07/mile pace
1.75 mile cool-down
Average Pace: 6:14/mile
2 mile warm-up
1200m @ 6:09/mile pace (400m recovery)
1600m @ 6:01/mile pace (400m recovery)
1600m @ 5:59/mile pace (400m recovery)
400m @ 5:49/mile pace
1.75 mile cool-down
Average Pace: 6:02/mile
|Ducks in the morning|
|My version of "Seen on a Run"|
|Ducks on the move!|
|North Branch sunrise|
|Rockwell "L" Stop|
- The McMillan Running Calculator, says the 10k pace is for a 2:59:59 marathon is 6:10/mile. So my 6:02/mile pace this morning would indicate I have arrived. Realistically, I am not 6:02/mile 10k runner, but I would say I am on my way!
- The weather was not very cold nor windy today. Track was 99% clear of snow and ice, so the conditions were more favorable than last week.
- I ran 50 miles last week and am on pace for 60 miles this week, so I am adding distance along with this speed. This may have helped me hold the faster pace.
|These signs have sprung up around town|
and make crossing the street on my runs a lot easier, as
some cars actually stop now!
One More Thing: .Could not find my heart rate monitor strap to measure my effort at the track. Still looking...