Breaking an Hour
I had a very good tempo run this morning. 10 miles in 59:19. I felt pretty good throughout but the 2nd half took a little more concentration than the first half. The 5 mile splits, while positive, were fairly close: 29:32 / 29:47. The foot behaved itself. A little discomfort through the first half mile and then it evened out nicely. For a warm up I did some striders to get the heart rate up and afterward I did a two mile cool down.
I felt surprisingly good through most of the workout. I was pleased that my running felt controlled and the breathing easy. Aerobically I was strong but the legs experienced some progressive fatigue as the miles passed. I hit a little low spot on the 7th mile but that passed for the final three. The first mile was the slowest at 6:19 and I know mile 2 was the fastest but it was too foggy to see the split with accuracy – my guess is somewhere between 5:20 – 5:30. However, when I crossed mile three (uphill) with the clock still under 18:00 I knew I was going to like this workout. Miles 4 through 6 are flat and they went very well. Finishing out mile 7 at the top of a hill was a little tougher than I’d like (split around 6:15) - but I was still 15 seconds on the good side of 42:00. I knew then that I had the hour broken. The final three were 5:58, 5:57, and a 5:39 to finish.
This workout was a good confidence booster.
12.3 miles total with 10 miles @ tempo (59:19 / 5:56 pace)