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