This post was written for and first appeared on One Foot In Reality.
A pretty dismal start to the day, overcast and windy, so I was glad that I had on something to cover my ears and hands and an extra layer underneath.
We started out comfortably, because I knew that I would be doing some speedwork on the treadmill this afternoon. Really, this run was more about just putting in some easy miles with Bennie, than anything else.
There were some turkeys in the big field by the Blake Farm and it seemed like a lot of traffic on the Middle Road as we were turning around? I wonder what was going on?
On the way back it was against the breeze, so it was a little slower than I expected, but that really didn't matter, all I wanted to a nice steady 9:00 minute pace or so, which is about what we did
Lunch run at Planet Fitness on the treadmill, it was a god thing that I had planned to do my speedwork on the treadmill, because it was raining like hell outside, not a fun thing to do the speedwork - that's for sure. More realistic conditions for racing, but also with it only in the low 40's too much chance for pulling a muscle or something.
I hadn't decided on whether to do intervals or a hard push for 2.6 miles. I figured that I would do a warm-up at 7.6 mph for a half mile and then see what I felt like. MMM half's sounded about right.
So I pushed the speed up to 8.7 mph and chugged along. When I got close to the end I figured I was feeling pretty damn good, so why not do a couple mile repeats. Yeah right!!!
I ended up finishing the 3.1 miles at 8.7 mph. I know that my biggest weakness on my runs is in my head from 2.0 - 2.5 miles, I seem to loose my focus at that point and don't maintain the pacing that I want. Same thing today - it is in my head that 2.0 miles is the right distance and beyond that I struggle.
Well I guess it is better than in the deep dark past when running fast for more than a 440 was unnecessary, but still is something that I can't seem to get beyond. Gotta do some more work I guess.
Once I got the breathing back under control, I did a nice mile cool-down - felt good and th 8:30 pace felt slower and easier - that is for sure.