Sunday, March 14, 2010

1 Hour Time Trial

Instead of spending $$$ to run a 10 miler (which filled up), I decided to stick by home yesterday and get out for a 10 Mile Time Trial. I knew it would be a slower pace than "race", but I would be able to gauge the effort vs. race.

Problem is... it has been so long since I have run around the neighborhood, I didn't do my 10 mile route.

When I hit what I thought was the 5 mile turnaround, I realized what I did. 29:45 for 5 miles..... Damn I am fast. Ooops... I forgot to add that one leg.

I quickly decided to just make it an hour out and back.

Good news. Maintained 7 min miles on the button the whole way. And... It wasn't that hard. Great news.

I was probably at 85% RPE (Rate of Perceived Exertion) Maybe even 80%. I am guessing I was about 20-30 seconds off my LT pace.

There is no doubt in my mind I could have nailed my 10 mile race time from last year, so I am very stoked.

AND.... My calves were still sore (from the jump roping and Lapham workout).

The reason I was really stoked was even with my mind wandering, my motivation at below average, and lack of concentration, my body wanted to maintain 7 min pace.

So I have the power and speed I was hoping for at this point in the season. The million dollar question now is.... "Do I have the endurance?"

I think I do, but I won't truly know until April 9th. I am feeling cautiously optimistic.


Brewed a Bavarian Heffeweizen today. A bit lower gravity than I was planning, but it fits in the guidelines. Should be perfect in a keg by Zumbro. Those of you coming down to watch, crew, pace, or help out can have some.


Anonymous said...

Good job on the time trial! Think you'll surprise yourself and everybody else at Zumbro...wish I could come down to watch but no dice. Went out myself this morning, not with the intent to time trial, but decided to go steady for about 5 miles. Result was the same 7:00 miles and I felt completely comfortable with no problems. Really surprised.

Julie said...

Wow, you had a nice run!! Not to mention that you are flipping fast:) Good job! This weekend was amazing...can't wait for more of this warm weather:)

brothergrub said...

When things go well at Zumbro, I expect most of the credit should go to the Lapham Peak Stairs... (Come back for more!!)

SteveQ said...

Okay, so you're having an easier time running 7's than I am. Now I have to swallow my pride and admit your training works.

Matthew Patten said...

Thanks for the vote of support, Steve, but I don't think this proves anything... (yet?).

It only shows an 8.6 or so mile time. As we both know, once you hit 30 miles, things start to change.