WOOOHOOO!!! What a beautiful morning in Lees Summit ... 50 degrees, 60% humidity, and no wind! And what a great workout this morning!!! I passed 2010's mileage total of 2,464, and ran my fastest consecutive 10 mile interval ever ... 6:51/mile pace!!! Score one for the big-eared, freckled face guys!!!
The 10 miles were the last part of a 12 mile run. The first two miles were warm-ups that I don't count in my official daily log. My personal rule for workouts is that the run has to be 10 miles or more, and I can take the fastest consecutive 10 miles during the run. And today's run was the fastest 10 miles I've ever recorded ... I was STOKED!!!
I ran the first two miles as slow warm-ups, partially because I wanted to warm-up, but also because my back was a little stiff from some strange soreness I had on Sunday. But my legs felt really strong and fresh.
On miles 3 & 4 I began to ramp up my speed a little with the main objective being increasing my heart rate. I was trying to get it over 180 bpm, which is where I seem to start having stomach trouble. 180 is like a switch. The second I hit it, my stomach begins to churn and I start thinking I might need to find the nearest bushes. But I could never seem to get it there this morning with the paces I was running ... which is overall is good I guess.
Miles 5-12 started the "below 7:00/mile pace". I wanted to run these last 8 miles of the workout in the "6's", which I ended up doing. I was really pleased with how smooth it felt. Don't get me wrong, I was working at it. But I think overall my form never really broke down and I was able to run the last 10 miles at a 6:51/mile average.
My average heart rate for the workout this morning was 164 bpm, which is good and bad. I was happy that I could run this fast without forcing the average over 170, but I really need to get a lot more work in over 180. I should be able to make that happen with speed work.
It was just so good to run fast again. I really decreased my speeds while training for the back-to-back marathons, with a primary goal of adding distance and endurance. I was a little worried that it would take a while to build back up to where I want to be with speed. But based on today's workout, I should be able to start building just fine for two fast races at the end of the year. Attention Tulsa ... I'm working hard and you're on my mind!!!
... be great today!