This is close to peak long run effort in my training arc. In two weeks I will repeat the workout with 6 miles @ HMP (half marathon pace, in my case 6:55 or thereabouts).
Weather was gorgeous today. I left a bit late (7:30), after figuring out my route. After last workout I didn't trust the GPS to keep synced in the heavy tree cover we have around here in metrowest Massachusetts. I went old school, plotting the 5 mile tempo section on google pedometer along the rail trail, and writing down road crossings and their distances. Then I wrote down lap times on my hand.
Results:
10 miles easy, then:
The tempo section felt good, but I overran it again. In retrospect I realized that when I paused for a couple of seconds to stretch before the tempo, the GPS re-synced. It actually would have told me I was going too fast if I had looked at my pace. I think my plan for next tempo will be to make sure GPS is re-synced, and then use it to keep my pace @ 7:00 min/mile for the first 1-2 intervals, no matter how good I feel. Walked home, took a swig of OJ and lay in the grass for a good few minutes. Then I staggered up and mowed the lawn :-)
@ 6:55 min pace (415s / mi)
TIME LAP (GOAL) LAP ACTUAL
0.0000 mi -- F*** Trail 0s 0 0
1.0343 mi -- D**** Rd 429s 7:09 6:53
1.6144 mi -- P**** Rd 670s 4:01 3:50
2.0894 mi -- H**** Rd 867s 3:17 3:16 (intentionally backed off)
2.9394 mi -- B**** trail 1219s 5:52 5:36 (mild downhill)
3.7369 mi -- O**** Rd 1551s 5:32 5:31 (mild uphill)
4.3546 mi -- H**** Rd 1807s 4:16 4:15 (mild uphill)
5.0170 mi -- 170 *** Rd 2082s 4:35 4:17 (flattish)
