Sunday, March 2, 2008

3/2 Long Run

Got up early to run this morning, but couldn't convince myself to go out in the cold. Waited until after breakfast (banana pancakes) had settled, and went out about 9:00. Did the same route that I did a couple of weeks ago. Almost the same times, too...

55 min run (8:15), 8 x 1 min at 5k pace
with 1 min jogs in between, 10 min cool down

From home, down Virginia to Plumb, over to McCarran and mack to 4th St. is almost exactly seven miles. Doing that in an hour would mean 7 mph, or an 8:15 pace. Today I got there in 59 minutes, so I rounded that up to an hour. A couple of weeks ago, I think I rounded DOWN from 101:30 to one hour. Now, two and a half minutes over seven miles doesn't sound like much to me, but it's twenty-something seconds a mile. Actually somewhat significant. I think my intervals would have been a bit faster as well, except that they were STRAIGHT into a cold headwind this morning. Brrr...

59 minutes at 8:15 pace
8 x 1 min fast with 1 min jogs in between
10 min cool down
9.75 miles in 1:23

1 comment:

Greg On the Run said...

Found you on the Complete Running Network. You'll find others stopping by soon.

I like your format - showing what your plan is and what you actually did. Let's me know that I'm not alone.