Okay, well this wasn't the key run off the schedule, but it did involve 4 miles of tempo pace, so I'm going to count it anyway. This was the taper week run I had scheduled for Kaiser last week, so it sounded good. Here's the workout:
- 10 minute warm-up
- 2 x 20 minute at goal race pace with 5 minute recovery between
- Stretch
As I've been discussing, I was hoping to PR this race, but I'm not sure it will happen, for all the reasons I've discussed previously. In addition, the high Sunday is supposed to be 68, so depending on how early it warms up, the run might be a little on the toasty side for running speediness. At any rate, in order to PR I have to run faster than a 9'30" pace, so I decided to run a goal pace today of 9'25". Funny thing, I haven't been training at this goal pace exactly, so I had trouble finding it. My tempo paces are generally between 9'22" and 9'37", so you'd think I could find it, but no.
I ran the first 20 minutes at a 9'13" pace and the second at a 9'16" pace. Not so good that I slowed down for the second one, but the course I ran was not exactly the same. I discovered (I think), that heading down the pandhandle towards GGP, there is a slight incline. Likewise, heading back into the city there appears to be a decline. I am assuming this based on the fact I could much more easily run faster one direction than the other. In fact, I suspect I ran about 9'30" one direction and 9'00" the other. Oh well. Anyway, my hip was bothering me a bit towards the end, but otherwise I felt pretty good. Maybe there is still hope for a PR after all!
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