Had to get in a run a bit early so the wife could get in her workout in to. Decided to run up to Copperton park again. Instead of just the run up to Copperton which is my normal 13 mile loop. I went further up into Copperton and around the park. Ran this one a few weeks ago and hit the downhills hard. But easier on the uphill. This time I tried to pick up the pace more on the uphill and same effort coming back down. Goal was to run 7:25 pace for this run. Missed that goal for the most part. But still fell really good about the effort. Felt strong on the uphills and when I was rounding the park I felt very good. Surprising well really with basically it all uphill till then. Most is 2% and up to 6% incline I would say. On the downhill you can see the slower uphill at 6-7 and back down the faster paces. Been working on relaxing and keeping a solid pace. So been counting 1 to 8 and repeating it at the same pace. Matching my stride to it. And its really helping me to stay focus and relax.
Mile 1 8:33 half uphill and warm up mile
Mile 2 8:02
Mile 3 8:10
Mile 4 8:09
Mile 5 8:13
Mile 6 8:38 Mean hill here nice and long one
Mile 7 8:19 Flat for half and then steep uphill feeling good though and relaxing
Mile 8 7:39 crazy mile here. Still uphill for like .7 of it at that point was 8:10 pace then all downhill. Picked up the pace to end with a 7:39. Best pace 6:29 oh yeah. Started feeling a hot spot on my left foot. 2nd big toe.
Mile 9 6:47 Hot stop went away.
Mile 10 6:25 the steeper downhill
Mile 11 6:45
Mile 12 6:48
Mile 13 6:48
Mile 14 7:23 Always struggle on this mile for some reason. Thinking alot of flat and slight uphill. Thinking of final push up the hill on the final mile.
Mile 15 7:15 Hit the top of the hill at 8:15 picked it up coming back down. Felt pretty strong at the end and kicked it harder. Felt very good at the end of it.
TT 1:54:01 AP 7:36
Even though I didn't hit my overall goal pace. I felt very good about the effort and time. Great confidence builder after the train wreck at PC. Just got to stay focused on the run and I run so much stronger. I am thinking too with half of it uphills with some of it into a crosswind. Only the first 1.5 was into a headwind. Which by the time I was coming back down was gone. Or I was just running right with it.:) And no stops on the whole run which was great. The lights worked great. Or there just wasn't traffic at 5am.:) Beat the sunrise and the heat.
Sorry Chumps that I didn't make it to run with you guys.
Ouch!! The hot spot I had on my left foot. Was probably a blister on Thur run. Touched it before my shower and it popped. Was a bit bloody.:( I must of been running a bit to much coming downhill on my toes or something. Might lose the nail.