An interesting run tonight. Lets start with the preliminaries. 7pm, 85 degrees, humid as usual, no wind. I tried to take some splits on this run based on what I thought were markers and then compare it to google maps when I got home. According to googlemaps the entire run was a 3.6 out and back for a total of 7.2 plus a 1.2 mile cool down for a total of 8.4. The first mile I know was an accurate split at 7:42. My second mile mark was a guess that I took and marked it at 7:36. From there I estimated that I was running approximately 7:30s so I decided to go another 11:15 thinking this would give me a 3.5 out and back. So at 11:10 I turned around for a total out time of 26:28 (which gave me 7:21s). My thought is that the 2nd mile was faster than 7:35 and that I hit the mark later that what was actually 2 miles. On the way back I tried to pick it up just a touch, nothing that felt excessive, but moderate. Concentrate on my breathing and work a moderate pace. I marked off at the same spot on the way back 2 miles out and hit that in 10:43 (6:42s -- of course, if my mark for mile 2 was off, this actually would be a slower pace) for the 1.6 miles which was 27 seconds faster than I hit the 1.6 on the way out (6:58s -- again this would also be a touch slower). Then I took a split from what I thought was mile mark 2 back to 1 and hit a 7:05, but if the mark was long it would be a bit quicker. Based on my last mark I suspect this is true. My last mile I concentrated on my breathing considerably and tried to stay quick without actually going into a 'hard' mode. I would say I stayed just the slightest notch below 'technically hard'. I hit this mile in 6:30 (which I know to be an accurate mark). The short of this long is that my ave. ppm on the way back was 6:45s without feeling considerably taxed. It was a good solid workout and I'm pleased with it. Ave pace for the entire 7.2 was 7:03s followed by a 1.2 mile cool down at 8:21 pace.
I'm pleased with this workout in relation to how I've felt all week during the day. It was an evening run, but temps and humidity were probably consistent with what I've run into M-W. The difference to this run was that I did not run with a shirt on.
Nike Elite - 124.4 | 