(I call this my last "big" tempo run because I plan to do a short one about 5-6 days before the race!)
If you have been following my 10k training, you will remember that I originally wanted to run a sub 45 minute 10k. But then after an awesome 400s workout about a week ago, I wondered if maybe I should shoot for lower- say a sub 44 or a sub 45. I ultimately decided to make my last big tempo run- 5 miles- the test. I would see if I could run it at a 7 minute pace, and depending on how it went, decide on my official goal. Saturday was the magical day!
Here was my workout:
Mile 1 = 7:54 (Warm up, legs were fresh from two days of rest. I don't mess around!)
Mile 2 = 7:09
Mile 3 = 6:59
Mile 4 = 6:53 <------ TEMPO MILES!
Mile 5 = 6:56
Mile 6 = 6:38
Mile 7 & 8 = 7:37 (Cool down.)
That makes a 42:58 10k time... if I can hang on for another 1.2 miles!
I am very pleased with this! Especially because the course I ran wasn't entirely flat. Not huge hills, but the first half of my run gradually gained elevation the entire time. The 10k I am running begins on City Island, so I assume it's going to be around the Harrisburg Riverfront area and will be pretty flat.
Of course my IT band and general knee area was a little sore a couple hours later, but that always happens after a push myself. It felt better the next day, so that is good enough with me. Rehabbing my IT band and knee is just my new reality! I need to learn to live with it. (And keep stretching, foam rolling, and strengthening, of course!) Plus, after this event (and I'm toying around with the idea of running a half soon) I am going to lay off the speed work. My body needs to be pushed, and then it needs to chill out.
Goal talkin' time. Here we go...
Goal A: Sub 43 minutes <----- 6:55 pace (doable under favorable conditions)
Goal B: Sub 42 minutes <----- 6:45 pace (doable under PERFECT conditions and maybe some vomit)
I think I have a sub 42 in me, but I don't know if I'm going to get it on the first try. But those are my goals. If I only reach the "A" goal, I will be happy, but if I reach the "B" goal, I will be VERY HAPPY!
Do you ever set two goals for yourself? One that you will be happy with, and then one that if you make it, it's just icing on the cake?