Despite hurricane Irene, I still managed to hit my mileage goal for the week.  This afternoon, after lazing around for pretty much the entire day, I pulled it together for a solid set of mile repeats on the treadmill.  This workout was kind of a mental race simulation.  After a 2 mile warm up, I did 6 x 1 mile w/a half mile recovery between each.  First one was to be right at race pace, 5:52, felt good, like the first mile of the race should.  Picked it up a little during the 2nd one, 5:50, focused on pushing a little.  The 3rd one marks the halfway point, so the effort and pace increase since this is usually where I lag, 5:48, felt good.  Numbers 4 and 5 represent the later stages of the race where you just want to be cruising, hopefully without too much effort, so I backed it down to 5:52 for those 2.  Then the last one, like in the race, was fast and strong (but not all out) at 5:42.  I felt like I could have kept going, but was very glad to stop  (obviously, in the race, this would have bee all out and would have been finishing about ready to collapse  So the whole hard part covered about half the race distance in a little less time.  Finished it up with another mile and a half to cool down.  Nothing slower that 7:30 pace, so total time was just under 81 minutes.  Just five weeks to go until the Jersey Shore Half, so you really have to make the next 3 weeks count, after that, it's time to get some final rest and recovery in to get to the line feeling fresh and FAST!

 

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