I'm exhausted. My alarm roused me from barely 5 hours sleep at 4:30 a.m. for my run this morning. I decided to do it in the morning figuring the weather would be better in the morning than after work, when it was expected to snow and rain.
So just after 5, I staggered out of my condo, with iPod loaded with podcasts. I had two options, a 12 miler at normal pace or a 12 miler with 7 miles at lactate threshold pace. I decided soon after the 2K mark that I'd try the LT run this morning.
The weather was cold but it was clear and I had nice stretches of road to run in. Looking back at my splits, I know that the combination of little sleep, the fact I did a run not only 10 hours ago and the fact that I was tuning in and out of a podcast that it wouldn't be the best LT run. I found myself zoning out throughout the run, thinking I'd hit the pace, but the next split would show me that I still hadn't upped the pace. I also realized at several points that my breathing was too easy, that I wasn't straining.
Oh well. My LT pace should have been around the 4:20 minute Ks or around 7 minute miles. Here are my mile splits
1. 6:51 (4:15Ks) - On a bit on the fast end
2. 7:33 (4:42Ks) - I really was zoned out for this one, I was running only slightly faster than marathon pace
3. 7:12 (4:28Ks) - a little better but not up to the effort I know I can give. I hit some icy patches
4. 7:18 (4:32Ks) - losing focus, trying to listen to podcast and also counting down the minutes
5. 7:09 (4:26Ks) - yay, a little faster, finding better rhythm
6. 7:11 (4:32Ks) - finally, two miles that are actually close. I keep the pace on knowing it's almost over
7. 7:08 (4:26Ks) - a decent final mile.
So not a consistent LT run. First one too fast. Second way too slow, the third and fourth trying to make up the effort and the final three close to the correct pace.
I may have to make up an LT run sometime in the next few weeks. For now, focus is getting my mileage in the next two days (17 miles) then rest for two days, then the big race!
Note I also ran 10K last night after work.