Photo courtesy of Andrew King - D4 Productions

Tuesday, January 15, 2008

10 myles - 1.09:07 (LT)

Daniels Park out/back - 11:30 a.m.
overcast, 40ish, slight wind
mind/body - felt great!
hard effort

The verdict is in: recovery runs after a long run are goooood for me! I felt strong today and I attribute it all to my recovery run yesterday.

Today was a hard effort because of the lactate threshold (LT) myles put in every other mile. When looking at the splits it looks a bit uneven but the reason for that is because 3 of the 5 myles are up hill. Mile 2, 4, and 10 are uphill and mile 6 and 8 are downhill. Look at the profile to see what I'm talkin' about. I assure you I was redlining it more on the uphill myles than the downhill myles. If I did these myles on a flat track I would have to guess my effort was probably a 6 minute pace. All in all I'm very happy with my splits and feel very confident going into Red Hot 50K+. But then again, Red Hot is just a training run for Way Too Cool 50K right?

  • mile 1 7:13
  • mile 2 6:33 LT
  • mile 3 8:10
  • mile 4 6:26 LT
  • mile 5 8:17
  • mile 6 5:56 LT
  • mile 7 7:22
  • mile 8 5:50 LT
  • mile 9 7:16
  • mile 10 6:00 LT
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