10 mile tempo run
Sunday’s 5-6 mile recovery run was meant to be a nice easy jog after Saturday’s tough 5k and track work. However, as soon as I’d finished the first mile in just over 8 minutes, I knew it wasn’ going to be a recovery run. It was one of those rare days when everything felt great. The weather was perfect (low 70’s), the wind was moderate (4-6mph) and my legs felt surprisingly good despite yesterday’s sub-18:00min 5k.
I stepped up the pace for mile 2 (7:11), and then made it my goal to average sub-7:00min/mile pace for at least 8 miles. Miles 3 and 4 felt good (6:52 and 6:50), but by mile 5 (6:38) it was starting to get tough. No matter, only 3 miles to go and I’ll be done I thought to myself.
After a quick mile 6 (6:27) I started thinking about my weekly mileage, and decided if I could run 10 today it would make 40 miles for the week. Two more quick miles (6:32 and 6:27) dropped my average into the 6:50’s which took the pressure off the last couple of miles before I reached home. I slowed things down for mile 9 (6:43) with the intention of pushing hard for the finish. Last mile was run in 6:20 and I must admit I was happy to be back at the house after my “easy Sunday morning 5-6 miles”! Funny how things turn out sometimes….
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May 24th, 2006 at 9:01 am
[…] After Sunday’s 10 mile tempo run, I figured one more quality workout should suffice before I ‘taper’ for the Elizabeth River Run on Saturday. I want to feel fresh for an attempt at a 10k race PR, so 3 days of easy running should help the cause. With that in mind I wanted to run 6×800m repeats at around 3:00 minutes each, with just a 200m recovery. It would also give an indication of where my training is in comparison to pre-Frederick Marathon, where I did a similar workout. […]