Miles: 13
Time: 1:38:45
Avg Pace: 7:36/mile
Workout: Tempo Run
Temp: 28 Degrees, Wind 11E
Calories: 1542
Total Ascent: 1079 ft
Avg HR: 160 bpm (86% max)
Miles this week: 19
Ended January with a nice run. I kinda needed this one. The last few workouts have been not great ... other than the incredible run I had with my daughter yesterday at the Kansas City Groundhog Run!
Good tempo run, had the following splits:
8:43, 7:57, 7:44, 7:42, 7:46, 7:07, 7:17, 7:24, 7:28, 7:46, 7:25, 7:14, 6:47
Ran the last eight miles at slightly faster than marathon pace of ... 7:18/mile. I know this time of year I spend a lot of time making excuses, but I could have been a lot faster, but it was slippery as heck!
Like everywhere else in the Midwestern States this morning, there is a huge storm moving in over the next few days. I wanted one last run outside before the next 832 days of snow set in. When I started my run at 5:15am, it was a little foggy - but dry. I got to run about 3 miles on the clean sidewalks that had melted over the past few days.
After about 30 minutes of running, the freezing mist & rain began to get icy and slick on the sidewalks, forcing me to the street - which had been treated with salt. But of course I had to keep jumping back and forth over the street curb to the grass to avoid becoming roadkill.
Man, I long for the days of spring and summer when you could just motor along and not think about anything but the pace! Not much winter left ... right???
Ended January with a nice run. I kinda needed this one. The last few workouts have been not great ... other than the incredible run I had with my daughter yesterday at the Kansas City Groundhog Run!
Good tempo run, had the following splits:
8:43, 7:57, 7:44, 7:42, 7:46, 7:07, 7:17, 7:24, 7:28, 7:46, 7:25, 7:14, 6:47
Ran the last eight miles at slightly faster than marathon pace of ... 7:18/mile. I know this time of year I spend a lot of time making excuses, but I could have been a lot faster, but it was slippery as heck!
Like everywhere else in the Midwestern States this morning, there is a huge storm moving in over the next few days. I wanted one last run outside before the next 832 days of snow set in. When I started my run at 5:15am, it was a little foggy - but dry. I got to run about 3 miles on the clean sidewalks that had melted over the past few days.
After about 30 minutes of running, the freezing mist & rain began to get icy and slick on the sidewalks, forcing me to the street - which had been treated with salt. But of course I had to keep jumping back and forth over the street curb to the grass to avoid becoming roadkill.
Man, I long for the days of spring and summer when you could just motor along and not think about anything but the pace! Not much winter left ... right???
I hear on the slipperiness - so done with it! At least there are only a couple of hours left in January . . .
ReplyDeleteWhat's winter? Great run. MP of 7:18 does not make for a 3:30 marathon though :-)
ReplyDeleteBlizzard of the century too :( Argh I've been too sick to get out before it hit so it maybe a while before I run again :/ Do we REALLY need 2 feet of snow?
ReplyDeleteI can't wait for spring to get here. This cold weather is killin' my spirit!
ReplyDeleteGreat numbers on that run, speedy!