For what I can gather, I ended up not really following anything given my stats: 6.21 miles in 1:00:31 - a 9:45/mile (this actually doesn't look too far off the plan, except for the fact that my first mile was a slower warm-up mile). My splits were:
10:36 - warm-up mile
9:53 - pretty spot on, but it includes a big hill
9:20 - net downhill
9:35 - net uphill actually
9:51 - another big hill
9:11 - nice strong finish (?)
2:02 (9:35 pace)
9:53 - pretty spot on, but it includes a big hill
9:20 - net downhill
9:35 - net uphill actually
9:51 - another big hill
9:11 - nice strong finish (?)
2:02 (9:35 pace)
A few comments about my run this morning:
- This pace was faster than the last 10K I ran. Shouldn't a pace run (or a tempo run even) be slower than a race?
- This was great for 6 miles. At this point, however, I don't think I can sustain this pace for 13 miles. For my next pace run, I really need to slow down.
- How the heck am I going to be disciplined enough to get my splits to be more consistent?
For question #3, there are a few things I can do. First of all I can ditch the iPod. When I'm running and listening to music, I tend to drift off and not pay attention to what I'm doing. Another thing I can do is run when it is light outside - in order for me to check my pace on this morning's run I had to turn the backlight on (not too bad, at least my Garmin has a backlight!, but it is a bit more difficult than just glancing at your watch). Or lastly, I could do my pace run on the treadmill - but if I do I will miss out on the hill component.
I have a bit of experimentation ahead of me in regards to pace runs. However, I'm sure I'll figure it out in the next few weeks - and hopefully ride it out to a sub-2:10 Half Marathon this spring!
2 comments:
Tempo runs are generally 30-40 seconds slower than 5k pace OR 15-20 seconds slower than your 10k. But sometimes it's ok to throw out the rules if you're feeling good ;-)
Agreed. However, I wasn't trying to do a Tempo run...that was the problem.
The Pace Run is supposed to mimic the pace that you are going to run in the race. I believe it's mostly used for the Marathon, but I'm using it for the Half Marathon this time around.
However, I can't say I'm TOO disappointed with running stronger than planned :-)
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