Eight degrees, wow, it's like the winter of 2006 all over again (it was the warmest running winter I recall in the last five). I was down to a few layers and traded the touque for a Marine Corps Marathon hat. Nothing like a race hat to make you feel a little speedier.
My shoes need to replaced quickly. I've been trying to hold on to them but they've lost that bounce. I have one ready but I'll need another one -- last marathon training cycle, I broke in my brand new shoes a little too early that by the time marathon day came by, they had been worn down.
Anyhow, I'm saving my long run for tomorrow as I was out till 3 a.m. at a pub. Tried to sleep it off and hydrate so by noon, I was out there to do six kilometres. Figured I start it off strong and see if I could increase pace.
Kilometre
1. 4:57
2. 5:01
3. 4:57
4. 4:40
5. 4:20
6. 4:32
Not bad, started about at a 8 minute mile then finished at 7:15 mile pace with the fifth kilometre a little faster. I think adding speed, tempo and pace work will go a long way toward getting me back in fighting shape. These days, I think to attain those speeds, it's a matter of toughening up my head.
6 kilometres with 4:45K pace in 28:38:21
It was wonderful today! How many miles do you put on each pair of shoes?
ReplyDeleteNice job, especially after a night out!
ReplyDeleteEnjoy the temps. It really sucks to be laid up right now.
Mark, I usually try to get 500 to 600 miles but I usually test the upper limits. I hate the idea of changing shoes every 3 months but I guess I should be paying more attention.
ReplyDeleteMarlene, so sad to hear about your injury and I hope you're able to keep your fitness up. You'll be back.
Only time goal is to go slower than 4:10 for a PW for the marathon distance. The pace might be a bit too slow if I ran it continuously, but I've been toying with the idea of bringing a camera and taking a picture of myself in front of every mile marker. That would force me to stop and smell the roses, so to speak.
ReplyDeleteI still don't see how you can get 500 miles out of your shoes. I'm lucky if i can get 300 out of them.
Nice, strong run.
ReplyDeleteI like to get about 400 miles out of my shoes. BUT, I have been know to get up to 600 and as little as 250.