The 15km Loop |
The plan for today's session was 2 miles at easy pace, 6 x 5 minutes at threshold pace with one minute rests and finishing with 2 miles at easy pace. Using excel I calculated that the run should last about 14km, so I decided to run my 15km loop - from my place on Walkers down to Lakeshore, across to Guelph, back up and then across to Walkers on Upper Middle.
The goal was to his 4:20 minutes/km during the threshold segments. That was tough to do - the sidewalks weren't in ideal condition and I just ran out of gas by the last two segments. Still - because I'm still working my way up from not running for two weeks - I shouldn't be hitting the 4:20 minutes/km goal anyway.
My splits for the 6 threshold segments were: 4:37 / 4:25 / 4:31 / 4:49 / 4:44 / 5:09.
Overall I was very happy with my run. My feet were sore after the first 2km (no pain) but as I continued to run the soreness disappeared. It was my first run with my "fuel belt" which was a substantial improvement - no danger of the water bottle flying out of it's holster and I barely felt it around my waist. Other than sidewalks that hadn't been completely cleared weather was not an issue - it was beautiful outside!
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