This was a good run. Given the lack of snow, I was able to run my favorite summertime 10 mile loop, except that I ran a 2 mile portion of it three times instead of just once. After a warmup I ran 3x200 meter intervals and then maintained a 7:15 or better pace through mile 9. The next three+ miles were LT one mile intervals with a minute rest between each mile. Since it had started to snow just before I set out for my run, the roads were getting a bit slick at this point. That combined with the mostly uphill sections on which these intervals were run and the fact that I had been working pretty hard up to this point led to a pace of just under 6:30. I'm pretty confident that these could have been 15+ seconds faster on a better surface, without the hills, and if I had been fresher going into them.

Overall, I ended up running a 7:03 pace for 14 miles. My foot felt pretty good and the only pain was a minor pain in both ITBs on the last mile.

Victor

Cross-training: 0.0 miles
Running: 14.0 miles
Shoes: Asics Flash
WTD running: 29.5 miles
WTD total: 35.0 miles

posted by Not So Competitive Runner at 3:45 PM