PM: 70 min :: 8M@ Tempo Pace +12 sec (5:28); 2M wm/cd :: 12M
I finally got my first workout in using the miles I marked along the River a week ago. Warming up I felt pretty loose, but unsure how the run would go. According to Daniels Running Formula my workouts should be based off a Vdot of 69 for now. That calls for a threshold pace of 5:16/mile. In the new edition of the book, however, he adjusts threshold pace based on how long the run(s) will last. For an 8 mile threshold run lasting 40-45 minutes he recommends adding 12 seconds per mile to the prescribed pace. That put me around 5:28/mile.
I ran down to Minnehaha Park and the Veterans Home loop to warm up and then hit the "starting line". I came through my 1/2 mile mark in 2:35. I figured I would be out fast as I tried to find the right pace/effort balance. I backed off a little over the next half-mile, but still came through 1 mile a little fast. My splits for the run:
1 - 5:16
2 - 5:30
3 - 5:18
5 - 5:20
6 - 5:27
7 - 5:26
8 - 5:23
I was all over the place the first half of the run. It was hard to back off early on because I was afraid of making the workout too easy. Once I got in that rut it was hard to break out of it. Oh well, it is only the first workout. I'll try to do a better job of easing into the next workout. During the second half of the workout I attempted to focus on running as relaxed as possible. I kept telling myself I will need to run a little bit faster than this for a full marathon. Scary thought.
And to think, I just use mine for situps
"I am Mclovin" Can't wait for August 17.