Training phase: Week 11, Day 2
Today I did 10 x 800 meter intervals at 10K pace with a warm-up, cool-down and 400 meter rest laps. Total distance was 10.01 miles, average pace was 08:47 min/miles which is pretty amazing given that I walked and cruised for five the ten miles.
Pace/distance graph showing my intervals and rest breaks.
- Split 01: 7:01 min/mi
- Split 02: 7:01 min/mi
- Split 03: 7:14 min/mi
- Split 04: 7:22 min/mi
- Split 05: 7:35 min/mi
- Split 06: 7:35 min/mi
- Split 07: 7:23 min/mi
- Split 08: 7:24 min/mi
- Split 09: 7:32 min/mi
- Split 10: 7:33 min/mi
- Average: 7:22 min/mi
McMillan's running calculator, which I used to create my marathon goals, gave me my expected 800s speed workout time range as being 3:24.7 to 3:34.2, so I was a little off. However, I ran how I felt so I don't care about the 7 seconds I acheived my goal 10 miles. I consider this race as a base-building phase and the training I do for October's Baltimore Marathon as the one where I build upon my speed.
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