Today's workout prescribed 20-30 minutes of running at a pace of 7:25/mile. I figured three miles at that pace -- although a little short -- would fill that time perfectly.
Along the trail there are designated markers at random places -- 1.34mi, 2.68mi, 5.02, 6.94mi. But someone has taken it upon themselves to spray paint the mile-markers at normal intervals -- 1 mile, 1.5 miles, 2 miles etc. This is great except for the 1-mile mark of which there are two spray painted markers probably about 30m apart. I started out pretty fast and hit the first 1-mile mark in 6:52. I'm not sure if this is accurate but I know I've never been to that spot in anywhere near that time. I made a conscious effort to slow down to the 1.5-mile mark and then reset my pace for the last half. It worked well. The goal-time was precisely 22:15 and I came in just under at 21:56 and felt great. Very tired but not wasted like I have been during some workouts. Very encouraging. According to the training schedule, I really shouldn't push myself to exhaustion unless I'm doing speed work and running in short bursts with recovery time.
I'll probably take Thursday off since Marci is working and run intervals Friday with a long run Saturday and another day off on Sunday.
3 miles - 21:56 (7:19)
Mike
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