On Monday I got back on the trace. I ran easy in the morning and easy in the afternoon for a total of 10 miles.
Tuesday I rode the bike for just a few miles but tried to work on my sprints. I took big recoveries and then went all out for 45 seconds to a minute. I picked signs and posts and any object that I could find and made them the finish line. I was winning Tour de France stages left and right for the first few sprints and then the speed started to fade. Oh well, I was having fun.
For lunch on Tuesday I headed out to the trace. I wanted to do a solid tempo to gauge my middle distance speed. It would be slower than last weekends run leg of the Mighty Magnolia but a tough effort. I plugged in 5 miles at 6:30 pace and challenged my Garmin “virtual nemeses’.
From the start, the legs were like lead. He was putting distance into me immediately. I kicked it up a notch and stopped the bleeding but he was already 50 feet in front of me. I settled into pace and tried to reel him back to me. It was slow going. I was only maintaining. At that point I crossed the 7th street bridge which is a slight downhill. That brought him back to me. I knew in the back of my mind that this decline would turn into an incline on the way back. I wanted to now put some distance into him. I kept the pace steady not wanting to blow up.
I was able to maintain and build a slight buffer of a hundred feet or so. I was also able keep this lead going up the hill back to my starting point.
I finished the tempo in 32:18 for an average pace of 6:28. The splits were – 6:31 / 6:28 / 6:34 / 6:18 / 6:26. It was a solid effort but not a race effort by any means. I need to add 8 miles at this pace to reach my goals. This is the pace that I want to run a half marathon (1:25).
I’m not there yet. Give me 20 degrees cooler temperatures and a couple of months and I will see you at the finish line!