Wednesday, August 18, 2010

Speed Work, 1 Mile Repeats: Cooler weather = better run

Coach is away this week camping, so I was on my own for speed work. The Legendary John Ferguson's Marathon Training plan called for 5 or 6 repeats of a mile, separated by a 2 and a half minute rest.

As I headed out the door, I instantly noticed that it was cooler than usual -- probably 16 or 17 degrees C. Felt good!

It's been a while since I've done mile repeats, so I figured I'd start with 5 reps for this time around. And for a pace, I wanted to keep it a bit slower than the 1 km repeats I was doing before, so I targeted 7:00 per mile (4:21 per kilometer).

The first two repeats were pretty close to the 7:00/mile target. But on the third, I found myself running considerably faster than target pace -- so I decided to step up the target pace to 6:50/mile (4:15/km). There was a light wind coming from the east, so on those eastward repeats I was working considerably harder than when I was heading west with the wind at my back. But I was able to knock off times between 6:45 and 6:50/mile for the last 3 repeats.

Here are my times for each of the speed work miles:

6:59 (heading east)
6:50 (heading east)
6:37 (1 km west, 610m east)

My breathing felt good and I felt like I recovered relatively quickly. The cooler weather definitely made a difference. It was really nice to have a successful run under my belt again!

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