on pace

treated myself to "sleeping in" this morning and set the alarm for 8am. woke up on my own at probably 7:58, i am an old lady, can't even sleep in. anyway took my time getting ready as i did not really want to go for my run, but j was going to bike with me so that gave me an extra push out the door.

the goal for today's shorter-long run (10 miles) was to get in some marathon pace miles (8:00min/mile which is right around a 3:30 marathon. my marathon pr is a 3:56 and i need a 3:40 for boston). i initially started out planning to do the first 2 miles as warm-up and then aim for my pace for the last 8. i hit the 2nd mile just slightly higher than goal pace so i decided to let that be a pace mile. i'm really happy with my efforts overall as i hit my pace for 9-miles (i thought i was pulling back speed in the last mile but it still ended up being 8:00). i know it's nowhere near 26(.2) but it's a start.

mile 1 - 8:34, 155
mile 2 - 8:09, 162
mile 3 - 7:58, 172
mile 4 - 7:44, 181
mile 5 - 7:30, 177
mile 6 - 7:52, 179
mile 7 - 7:26, 181
mile 8 - 7:32, 181
mile 9 - 7:47, 184
mile 10 - 8:00, 178
mile 10.4 - 3:36, 183

in mile 6 there were 2 uphills that tired me out but i recovered in miles 7 & 8 just in time for a big hill in mile 9 (about 1/2 mile long). i'm feeling good about the run especially since i had such a hard time mentally and physically with this week's 800 workout.

am run: 10.4 miles, 1:22:05 (7:52 avg pace), avg/max hr (175/191)