After last week’s promising performance in the Jingle Bell Run, I gave myself permission to head to the park for some mile repeats at threshold pace today. Based on an 18:47 in a 2.9 mile race, my threshold range for 1 mile cruise intervals is between 6:45 and 7:05.
I’ll admit that I was tired this morning and it took a lot of convincing to get myself to the park. My warm-up lap felt good, but after a quick stretch I was ready to drive home and crawl back in bed. I convinced myself to complete four 1 mile repeats with 2 minute walking rests in between. Here’s how they went:
mile 1: 6:36
mile 2: 6:35
mile 3: 6:39
mile 4: 6:41
cool down: 8:42
Mile 4 was pretty tough and I was really feeling it in my legs. So, my threshold pace predictions were pretty accurate. I probably took the first three a little too fast. The knee held up throughout the entire workout. It was a little sore afterward, but felt better after stretching and massage with “the stick”. I felt pretty wiped out the rest of the day, but it feels good to be back in the game and to be hitting these cruise intervals faster than my planned pace for the Rock & Roll half marathon.
Great job in your race…keep plugging away man. You know being a runner, success doesn’t come overnight. Awesome job! Nate
I’m enjoying your blog. I am a beginning runner and need all the advice I can get.