Pacing work
Posted on 12. Dec, 2006 by Brad in Training
This afternoon I wanted to put in some miles and since I was short on sunlight, I decided to hang close and do some pacing work. My training has been in the 12:00+/m range with my last 50K in the 13:45/m range. I’d really like to get my comfortable race pace down to 11:00/m. Today my goal was 9:00/m for 8 miles.
The temperature was ideal and made for a nice run with a finish right at dusk. I managed to meet my goal comfortably, though I thought of cutting the distance to 6 miles. My left knee was giving me some feedback so I concentrated on my form and held the pace rather than quit. I managed to make it to 8 with a strong final mile. Here are the mile splits: 1 – 9:03; 2 – 8:45; 3 – 8:33; 4 – 8:34; 5 – 8:40; 6 – 8:47; 7 – 8:49; 8 – 8:26
