Monday 1/24: Got out for an easy 6 miles around the National Zoo. 47:12. 8:07/mile pace.
Tuesday 1/25: Speedwork! Essentially, I ran an 8 mile tempo run with 10k at 10k pace on the track at American University. I haven't really done speedwork like this at this distance, so I just kicked myself into gear. My warmup mile was about 7:00 flat and I dropped down into the 5:50 range, just to see how it felt. Here are my splits for the 10k:
Lap 1: 1.01 miles in 6:00.48; 5:58/mile pace
Lap 2: 1.00 miles in 5:45.62
Lap 3: 1.00 miles in 5:42.97
Lap 4: 0.99 miles in 5:48.78
Lap 5: 1.00 miles in 5:47.60
Lap 6: 1.21 miles in 7:03.20; 5:50/mile pace
This is the fastest 10k I've run, and I'm pretty stoked; except that it wasn't in a real race. In many ways this wasn't my full on 10k pace, though. My HR was in the mid-to-upper 160s, and I would like to be racing in the low-to-mid 170s. So, I have room to grow and to run faster. This workout also boosted my confidence with regards to the marathon. If I can sustain a pace like this, (granted it was on a track), I think 6:30/mile pace may be realistic for the National Marathon in March.
Wednesday 1/26: Sore. But I ran 2x5 miles on the treadmill.
Thursday 1/27: Still sore. Made it 8.65 miles in 1:10:48. 8:11/mile pace.
Friday 1/28: About 10 miles on the treadmill. I tried to gain a fair amount of elevation by climbing at 2%-6% grade for 8 miles.
Saturday 1/29: 5.11 miles around the zoo. 41:20. 8:05 pace. I was very relaxed, it was great to be outside.
Sunday 1/30: 18+ miles. 2:28:49. 8:15/mile pace. The snow was very obnoxious. I had to watch every step and my feet slipped constantly. I wish that I owned spikes.
Total: About 66 miles.
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