Kick My Butt Workout

We are training for our next half marathon.  Today was the first long day with some speed work.  The plan for today was five miles easy, six miles at half marathon pace, and finish off with two miles easy to cool down.  The weather was perfect.

The first five miles was pretty comfortable.  They were 9:32, 9:03, 9:01, 8:49, and 9:42.  We slowed down in the last mile so The Blonde could tie her shoe and we could take some fuel.

I started off the hard six pretty well.  My times were 6:59 and 7:03. That was right on target.  However, I was definitely spending a lot of energy. My third mile I dropped off a bit at 8:01. At this point I was beating myself up a bit and told myself I was half way through, only a 5k to go.  My last three miles were faster than my third mile, but slower than my first two at 7:30, 7:53, and 7:50.  I was definitely slowing down.  I hit the start of mile 12 and just started walking.  Most of this part of the route was uphill, so I was completely comfortable with that.  I did a bit of run / walk up the hill.  11:14 was my time for that mile, one of the slowest miles I have done in a long time.  I finished off with a 9:40 pace for mile 13.  And of course, you can’t run 13 miles without running at least an extra .1.  Overall, I did 13.1 in 1:53:15 for an overall pace of 8:38.

I was definitely pushing it today, given my stats from Strava.

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21. September 2013 by TheBald
Categories: Running, Training | Tags: , , , , | Leave a comment

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