Plan: 11 miles @ PMP + 45 sec.
Weather: Fair, 20°F, 79% Humidity, Wind: W @ 4 mph; feels like 20°F.Target Pace: PMP +45 sec. = 8:11 min/per mile
Actual Tempo Pace: 8:06 min/per mile
Course: A slightly modified variation of Park Ave Hood to Naz and Back (loop, mostly flat, roads), found on USATF Map It!
(PMP = 10k pace +45 seconds)."~FIRST Training Plan
Pre-Run Ruminations: Hmmm... so let's figure out how fast I should plan of running (pacing) myself this morning. The 10k pace I have been using is based on a past performance (though not my PR) of 41:30 meaning a pace of 6:41 minutes per mile, so my PMP (6:41 + 45 seconds) is 7:26. Today's workout calls for "11 miles @ PMP + 45 seconds," which means I shoudl shoot for a pace off about 8:11 min/per mile. The total time it shoudl take me to complete my run, from beginning to end, at this pace is one hour and thirty minutes.
Post-Run Reflections: Just about halfway through my run this morning my daughter texted me to let me know that her high school indoor track and field team had won the Sectional title last evening. While I had driven the 45 minutes out to Hobart for her first individual race yesterday, I had not stayed the 7+ hours to see the meet through o the conclusion. She called and left me a phone message at about 10:30 p.m. to tell me that "it's real close... I don't know, it's real close."
Following the good news, I quickly ran off the remaining six miles of this LSD, actually going just a little further than plan at a (very) slightly) slower pace... it felt great to dial back the pace slightly and (believe it or not) the time went by quickly, much thinking was accomplished on my part and now (five hours later) I feel pretty good!
Embrassez votre été invincible!
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