Week 15, Key Run #2

Key Run 2: 6.4 miles in :48:00 min. @ 8:09 a.m.
Plan: 1 mile easy, 4 miles @ tempo pace, 1 mile easy
Weather: Partly Cloudy, 22°F, 72% Humidity, Wind: W @ 3 mph; feels like 22°F.
Target Tempo Pace: 7:00 min/per mile
Actual Tempo Pace: 4 miles in :27:51 = 6:58 min/per mile (7:33 overall)
Course: Four Plus One Plus Equals Six (point-to-point, mostly flat, roads), found on USATF Map It!
"For Key Run #2 your pace is slightly slower than your 10k pace but faster than average training pace. This pace is referred to as a 'tempo' or 'threshold' pace."
~FIRST Training Plan
Pre-Run Ruminations: If my race pace (from the Key Run #1 post), based on a slow 10k time of 41:30, is 6:31, then after adding 15-30 seconds (thereby making is slower) my tempo pace will be calculated as 7:00 min./mile. Before even leaving the house, I can already "see" that maintaining this pace on the icy streets of River City may prove challenging... or that my legs (following an evening at the Section V Swimming meet) may be too weak!

Post-Run Reflections: Though I had to delay my Key Run #2 almost two days, I felt great once I hit the roads. The weather has once again dropped (signaling the triumphant return of the "magic hands"--pictured above!), but this morning that worked in my favor as my joints (and knees) were particularly achy and the cool air was soothing.

The most challenging aspect of the run was doing my best to maintain the increased tempo pace over the proper distance. Using my $10 Target watch , and a recollection of the course as configured on USATF Map It, I believe I hit the "marks" when necessary. The extended four mile tempo pick-up was an excellent workout, and now I need to envision how I will go about making it over tomorrow's interceded 15-mile LSD (long slow distance run) which comprises Key Run #3.

Embrassez votre été invincible!