That's amazing. 1:52 on a treadmill shows some kind of mental toughness to be able to get through it. If you were able to handle 10:30 the last 3, I bet you could do 11:00 the entire race, but its probably better to start slower and enjoy the feeling of finishing strong this time. You can cut it a bit closer next time.Finished the treadmill 10 miles... 1:52 on the nose. The first 7 at 11:30 and the last 3 at 10:30... those last 3 miles I felt like Larry Fitzgerald passing the members of the Eagles' secondary.
For the race I may wait until 11 miles and try to finish even a little faster. We'll see.
Two more good runs, each for different reasons yet still disappointing. First the good.
9 Jan: 6:43 , 6:33, 7:10, 6:58, 6:56, 7:09, 6:51, 6:39 (0.30). A total of 7.3 miles, 166 avg HR. Best pace at this distance by :10/mile.
10 Jan: 6:58, 6:52, 7:53, 7:26, 7:41, 7:47, 7:34, 7:33, 7:45, 7:24 (0.62). A total of 9.62 miles, 161 avg HR. Best distance.
For this week then, a total of 32 miles (also a new PR) over five days. I'm hoping to hit 35+ this week in anticipation of the 5M on 25 Jan. Good thing next week is a taper week, I don't think that 35 miles on treadmills is going to happen when I visit merry old England. I usually run morning/evening since I find it hard to log much more than 5-7 miles on a treadmill.
So a few PRs for me. Problem is, I was trying to slow down my pace! On the first run I gave up early and concentrated on making sure my strides were long. With the second run, I had a 6:14 pace through the first 1/4 mile. I worked on getting my pace down a little more diligently. I was able to slow down a bit yet did not achieve the 8:30 goal pace. Even still it felt like I was plodding along as my strides were short. Is that the right way to slow down the pace?
I was pleasantly surprised that even the modest change to pacing made running the 9.6 easy. It seemed that 11-12 miles where possible if I had the additional time. Clearly I need to work on different paces.
I quoted an earlier post of yours regarding pace. Your first 5 miles on Jan 9th averaged 6:54, then you followed that with 6:54 pace over the last 2.30 miles. Unless that run was all downhill and you drove home from the bottom of the hill, I'd be stunned if you couldnt do 6:40 pace over 5M. Part of me wants to suggest 6:30, but I dont know exactly how 'comfortable' your runs really are so I'd hate to see you try that pace and crash.The 6:48 is downhill for the last mile; the 9:15 is uphill with a steep grade (10% or so). In both cases, I was watching the Garmin closely to hold the 140-ish BPM. As that was my goal, I feel good about the run. I ran the treadmill today - 10M @ 8:23 pace. Definitely a comfortable pace. It's probably too long a run before Sunday's 5M but I couldn't help but feel guilty. I chose family fun over getting the last 14 miles of last weeks training. And I couldn't help myself, ran 1k at 5:45 pace just to see if I could at the end of my 10M. I really should read the board responses before I do things :buddy:.
I'll take it easy Wednesday, say 4M @ 8:00. Would Thur-Sat off be too much rest before Sunday? I feel like there ought to be one more run in there...
Also, given my 6:29 5k, care to suggest a target pace for the 5M? I think this race will be flatish as well.
Your 7.3 mile run from Jan 9th you had a avg HR of 166. So if you were able to keep your HR in the 140s downhill for the 6:48 pace from a few days ago that's a nice pace for you especially at the end of a run. And pushing in the last 1k of a 10M run at 5:45 is a nice ending.
Don't worry about the 10M a week out. It was at an easy pace (except for the 1k) so it shouldnt hurt you. A couple easy runs this week and you should be good to go. You could probably even handle some shorter intervals today just to get some speed in and you'll be ok as long as you dont wipe yourself out. In taper, you should keep the quality, but cut down on the quantity.