Had today off, so could do my run during normal hours, felt a lot more awake after a good night of sleep (well, as good as I can get with broken up sleep after 5 hours - got almost 9 total though!)
Wasn't sure how well this workout would go since last week was such a 90 mile volume beatdown, and I definitely haven't fully recovered despite yesterday's measly 4 mile run. Still, I checked my left patella this morning and the pain decreased about 50% from yesterday, so looks like I should bounce back quick as long as I don't overdo it (the patella doesn't even limit me on runs, but I don't want to incur an injury now that I'm sure I don't need to risk fitness gains anymore - just need to not slide back!)
Splits were:
6:59 (6:44 GAP, +24ft) HR 145
6:42 (6:54 GAP, -59ft) HR 148
Avg 6:50 (GAP 6:49)
800 rest
7:18 (7:02 GAP +35ft) HR 142
6:45 (6:53 GAP, -44ft) HR 143
Avg 7:01 (GAP 6:57)
800 rest
7:04 (6:47 GAP, +39ft) HR144
6:27 (6:40 GAP, -57ft) HR149
Avg 6:45 (GAP 6:43)
The hills do significantly affect the pace - I felt that I ran pretty steady efforts throughout. GAP=Gradient adjust pace, via Strava.
I didn't really go 'hard' until the 3rd one - I felt the first 2 sets were closer to true MP-10 and not 'tempo' pace for me, with the HR reflective of it. I did, however, run faster in the 3rd by not overstriding this time, and increasing turnover instead. Seemed to work - will work on it some more.
Total avg pace = 6:52 (GAP 6:49), so if this was MP-10, then MP should be about 7:02/mile. Which is almost exactly pace for a 3:05 marathon (7:03/mi is 3:05). I'm hoping I can get a small speed bump from the slightly better favorable elevation on race day, but there's no way I'm going to drop all the way to 3hr pace which is a 6:52/mi. 3:10 is a 7:15/mi, which I'm pretty sure I can do now, so that's going to likely be my target pace for the first half on race day unless I suddenly feel a lot faster after this rest week.
Strava Garmin
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