Weather: Rain Shower, 52°F, 84% Humidity, Wind: CALM; feels like 52°F.Pace: 7:56 min/per mile
Course: Kaz2way's 4.75 Miles LoopdyLoop (loop, all flat, roads), found on USATF Map It!
~FIRST Training Plan
While watching President Obama's press conference last night, I began once again filling out my "hard copy" training log with possible races, dates, key run workouts, paces and distances... Among the races I notes as a possibility was a marathon in the Spring. To this my wife asked, "You're going to run another marathon?"
Truth is, I didn't really "run" the last one I registered for , having dropped out due to the heat at mile seventeen. "Yes," I told her, "just one more... to prove that I can start and finish it."
So, for today's "speed work" I'll be running short distances at a pace slightly faster than my 10k pace. My current 10k pace (based on a finish time of 41:30) is approximately 6:41. Since I won't be running on a snowy track, but on the relatively clear(er) wet roads and sidewalks, and the suggested 4 x 800m sprints will need to be accomplished via fartlek or pick-ups.
After completing the run, I recognize that the "pace" noted above (7:56) is nowhere near the goal pace of for the 800m splits (6:41), but the pace above is based on an average of the entire run, not just pick-ups, so my success is difficult to gauge. Admittedly, my foot speed and turnover needs a little work...
Embrassez votre été invincible!
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