Running 2013: Week Twenty-five
Three consecutive days this week, with more of a focus on picking up my pace.
Friday morning June 21 I did an even three and, inspired by my 7:53 first mile – which felt really good – I decided to push for sub-eights the whole way, and managed to get faster as I went: 7:51 and 7:50 in miles two and three. First time I’ve done three miles in under 24 minutes in quite awhile.
Saturday, I felt like continuing the speed work, so my brother and I did some .29-mile “dashes” with 90-second breaks in between. I was working on these a few summers back, and had gotten to the point, I think, where I could do 7 or 8 of them and keep my time in the 1:30 to 1:45 range.
We did a 1:40, a 1:37, a 1:43, and a 1:45. And I was really, really hitting the wall on that last one, so that was it for the day. (I had serious numbjelly legs – we were going to do an easy mile cool-down jog, but I got about a dozen steps in and said, “Nope.”)
For perspective compared with my usual pace, those times equate to a per-mile range of 5:43 to 6:08. Much faster than I typically run any distance. It’s certainly not a pace I expect to sustain, but I do remember that working these into my running schedule really made an impact in terms of how I felt during longer runs.
So: 1.16 miles, and not much time spent on the clock, but whew – that was a workout.
Sunday morning was muggy and 70 degrees before 7 a.m. I did the 3.15-mile loop solo, and really just wanted to keep myself moving, so I took it easy to the tune of an 8:44 overall pace, although I needed a push at the end, since I was averaging just over nine minutes with a half-mile to go.
178.17 miles on the year, and Sunday was Day 174, so my “speed day” added a mile to my cushion distance.
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