I wrapped up another good sized week of training with a 14 mile run, including the NYRR Gridiron Classic 4 Miler in Central Park this morning.
What a great morning! 41 degrees, bright and sunny! WOo hoo!! Wish I was out on the bike.
So I have been going pretty hardcored for 5 weeks straight now. I am starting to feel some accumulated fatigue so after a 4 mile warmup, I had NO IDEA how this 4 mile race was going to go. I really didn't want to PR the distance but I did want to get some speedy miles in. So I settled on a holding a 7:30 pace. Nothing too crazy since I still had to run another 6 miles after the race was over.
So off we went....
Mile 1: 7:11
Mile 2: 6:59
Mile 3: 7:09
Mile 4: 6:48
28:08 / 7:02 pace
Uuuuuuuuummmm, this went a BIT faster than I had expected. Oops! I guess my legs were feeling pretty fast? hhahahahaahahaha!
Basically I hit mile 1, saw the 7:11 split, and slowed down. @ Mile 2 I saw the 6:59 split, said to myself, "WTF?!?!?" and decided to just hold it since I was already halfway done. New PR for the 4 mile distance. Next time I do this distance I am going sub 7 min mile avg for the first time!
Then I did a 6 mile cool down to round out the morning. 14 miles? Not too bad when you break it up into three different runs.
So now for some Heart Rate number analyzing:
The last time I did a stand alone running race was a 10K last December 5, so 8 weeks ago exactly.
I held a 7:14 average pace and my heart rate averaged 179 BPM.
Today, even though it was a shorter distance, I held a 7:02 average pace, but my heart rate averaged 169 BPM.
12 second faster pace, but 10 BPM lower? Yes, I WILL take that!!!! That right there is called IMPROVEMENT!
Looking back at my logs, I have done little speed work, maybe 1X a week and even that wasn't anything crazy. All I have done since then is a TON of volume. I am a big believer in speed work (its fun!) but I am also a big believer that simply running more is another key to speed.
If only this was the case in the pool........sigh.......
OH! OH! If you wanna get a kick out of how I did this race two years ago. READ HERE. I remember doing this race for the first time and finishing with an 8:04 pace. I think that was the first time I dropped a sub 8-min mile (mile 2). I think I remember I was totally gassed @ the end! haha!
Hope you had a great weekend! Spring is not too far off! The morning's are getting lighter earlier already and its not getting as dark as early. Hang in there!