RUN: 6.76mi in 1 hour. 20min 10K effort at 8:02m/m, 5 min 5K effort at 7:37m/m
A few years ago I did the BRR Monday night run with BN and PR'd the 7 mi course by finishing under 1 hr. It was a land mark time for me, as at the time I'd never been able to run like that. So the 7 miles under 1 hour because a sort of benchmark for me to measure against. At this past Tuesday's trackwork I hit 7 miles right around 1 hr, and with a little more effort today I could have hit 7 under the hour.
But that wasn't the goal for today, and to push myself to hit that unofficial benchmark just to hit it would have been silly. It was more important to hit the inteval efforts. But it would have been nice to hit the mark...
I ran up the road from home, figuring the slow, rolling hills and wind out of the south would make for an honest course. I was careful to keep it so that one entire effort wasn't all uphill/downhill or all head/tail wind.
The 10K effort was the better of the two. It took some focusing, but I felt strong and light. But that might have been too fast for a 10K for me right now. Wait...what am I saying? I run FP with the group at that pace and that's >10K! So yeah, the 8m/m is probably a good measurement of 10K ability. My calculations say that would make for a 49min 55sec 10K race. Looking back to my most recent 10k effort (a tri last October) which was a 50:59 effort, everything is looking pretty good. Wish I had my HRM...
The 5K effort came after about a 4 min rest in which I had to walk. I didn't sleep well at all the night before and my tummy still hurt. Not sure what I ate, but it caused one hell of a reaction...anyway...I had trouble building up speed for this effort. I think the 7:37 is a slow estimate of what I could really do in a 5K. My 5K PR BTW is 7:03 or so.
So with poor sleep and likely dehydration I had a good run! I missed this weekend's swim due to time constraints and the fact that the local pool opens really late on weekends. That and I had more important things going on!
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