Mile 1: I felt strong. I felt dialed in to a pace that I could hold. Effortless.
Mile 2: Still strong. Still feeling no pain. Really in rhythm.
Mile 3: This is where I usually start to fall off, but mentally I was positive and confident, I broke the run down into single miles so I felt 100% sure I would hold the pace. Feeling good.
Mile 4: Wind in my face, but keeping up the tempo, starting to have to focus on focusing.
Mile 5: Still feeling good, tried to change my rhythm a bit into a two step breath cadence, which is atypical for me and I slowed down a bit, though the second half of the mile gets slightly hilly, so maybe I maintained pace and the hills slowed me, either way, I finished strong and felt great.
Cool down was good, legs felt perfect, like I didn't even just run hard.
Type: Tempo/Lactate Threshold
Workout: 27:20 (Lisa 30:19)
Goal Pace: < 5:30 (Lisa <6:18)
Actual Pace: 5:28, 10:54(5:26), 16:18 (5:24), 21:45 (5:27), 27:20 (5:35) - AVG 5:28
Lisa: 5:50, 11:48 (5:58), 17:55 (6:07), 24:05 (6:10), 30:19 (6:09) - AVG: 6:03.8
TOD: 7:00am
Warm up: 1mi
Warm down: 2mi
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 8
Weekly Mileage: 28.65
Posted on
Tue, December 22, 2009
by Clayton Burnett