My lord you can't argue with 21C weather in DC. The weather has been all over the place, from 0C to now.
I went out this morning with my revised schedule -- today was supposed to be a rest day, but with a day off for Family Day/President's Day, I put in my 8 mile run with 4 miles at lactate threshold pace. Other than the first warm day I've encountered since early October, I had to contend with a windy day, which made my loops of the Mall a little challenging.
I set out with one mile of warm up, then launched into the tempo run. Now, my last half marathon in September, in which I set my personal best, gave me a pace of 4:22 minute kilometres or about 7 minute miles. The splits shows I started at the right pace but with the combination of a first LT effort in months and the wind saw me up the pace over the last three miles.
Mile 1: 7:01 (4:21K pace)
Mile 2: 6:52 (4:16K pace)
Mile 3: 6:54 (4:17K pace)
Mile 4: 6:44 (4:11K pace)
I know it should be a pace I can sustain for a full 13 but it felt tough near the end. I really gutted it out. I guess looking back at the splits, I was going a lot faster than the 7 minute pace for the last mile.
A few things: Time to start hydrating. Also, I could see how a better running posture, which I'm trying to work on, has helped my running, especially into the wind.
Here are the splits and a map.