Was planning a short shakeout, but slept in to try to kill the cold. Will try to get the workout in later today.
PM: 17 miles, averaged about 7:40. HR 158.
10 x 1k w/ 3' Recoveries
The weather wasn't much better than yesterday. Higher winds in fact.
The purpose of this workout was to start the first few reps at 10-mile effort and for the last 7-8 to be at 10k effort to get the legs prepared for some of the Canova-style kilometer intervals with floats (with the intervals being slightly faster than MP). Admittedly, the recovery was quite long, but I kept them around 8' pace, when I would normally be content to just shuffle as slow as I felt like. Typically I would do 90' recovery for this workout and do them around LT. But not during marathon training.
Ended up pushing through the workout but never felt great, certainly not as strong as last week's 9 x 1 mile, which was actually a better performance. I imagine it was the mild cold I have, which seem to affect my running more than they used to.
I was hoping to start in the 5:50ish range per mile and then cut down through the 5:40 range, but I wasn't even close.
Splits: 3:51, 3:50, 3:47, 3:45, 3:42, 3:40, 3:43, 3:42 3:42, 3:41
About 6:01 average, which I think is exactly what I did for 9 x 1 mile with the same recovery last week. I was also running about this pace (as I recall) for 12 x 1k with THIRTY SECONDS recovery in November. I guess it is just mileage, but it looks awful on paper.
My goal will change with the workouts over the next few weeks, but I think even running a PR will be difficult. Getting under back under 2:50 is the provisional goal. I will know better when I try my 13-mile tempo @ 6:30 pace this weekend.
Late: AIS and PT