QUALITY...
This entry was posted on 2/26/2008 7:01 PM and is filed under uncategorized.
Well, after a pro-longed sick/recovery, I did my first true quality workout today, and I nailed it. The plan was to do 10 miles with the middle six @ 6 min. pace.
After a quick 2 mile warm up, I stopped and stretched. During the warmup I also did some fast strides. This workout is treated as a time-trial. It isn't an all out effort, it's an attempt to run a certain distance (6 miles) in a certain amount of time (@36 min.) After the warm up the rain started coming down, but I blasted out the first mile in 5:50, the second mile didn't feel so great, but I hung on for a 5:59. The third mile started to feel better at 5:57, then I made the turn for home. Most of the way back the bike trail is slightly down hill, so I was able to cruise through the last three in 5:59, 5:56, and 5:53, even with the wind in my face. Total time for the six miles was 35:36, comfortably sub six! To date, this is my fastest training run, and I felt "comfortable."
With better weather and some competition I could definitely have held this pace for a few more miles. I was soaked by the end, especially after another 2 to cool down. Time for 10 miles was @ 1:05. Tomorrow will be an easy recovery day.
