Wednesday, December 16, 2009
4 seconds off a PR
Thre plan this morning was to break or hit 21:00 for 4 miles. After a long warm-up of 3.26 miles and 5 x 1:00 at race pace, I stretched a little and ramped the treadmill back up to 11.5 mph (5:13.0) pace. I held that easily for about a mile and half, started to feel it between 1.5-2.5, and struggled to not pass out on the treadmill over the last mile...not that that wouldn't have been immensely entertaining for the others in the gym. I've already shot off the back of the treadmill once, and resisted the urge to do so again. I managed to drop to 5:00 pace for the last 0.12 and finished only 4 seconds off my 9 year old pr of 20:48, running just a hair under 20:52. I continued a long cool-down, with 3 x 1:00 hard to keep my miles up for the week (11 for the day), and just barely managed to get a slightly lighter than usual weight workout and some stretching in. If I can get through work today without falling asleep, I'll consider it a success.