The plan for today was 20 miles at goal pace. Going into this thing, I felt real confident I could run 630s, but was not sure if I could run 620s. After kicking it around in my head for most of this week, I decided to go for 620-625 range, run on effort (no gremlin).
Before we started this AM, I was kind of concerned because Sisson said mile markers would be every 2 miles. I was expecting every mile, but now with markers every 2 miles, my ability to 'feel' the right pace was def going to be tested.
We ran two 10 mile loops, which made my goal for each loop 1:03:20 (ie, 620 pace). Two mile split goal would then be 1240. Here were the splits I had:
102:50 (1242, 1250, 2502, 1215) ~ 617 pace
102:26 (1237, 1257, 1219, 1212, 1221) ~ 615 pace
Needless to say, I had a good one today. By mile 5 or 6, I knew I had this thing. I was really relaxed and felt like I was using very little effort to maintain pace. The last 4 miles I got a little tight, but never to the extent where maintaining pace was struggle. The miles just really clicked off today.
So, I suppose I am in close to 245 shape. This workout was a great confidence builder. But I am not going to rest on my laurels, because I feel like I can still improve in the next 6 weeks of training. I am basically 100% healthy, so it should be fun and interesting - uncharted waters!
Last thing, I gotta send a big shout out to Chris for steering me toward the right mind frame for this workout. Thanks man!
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Great workout. That should be a nice confidence boost.
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