This morning I woke up at 4am feeling refreshed due to what I call reverse jet lag. My clock is still 6 hours ahead so for me, it was like sleeping late until 10am. Unpacked, did laundry, wasted the usual time online. Renewed my NYRR membership and registered for the Manhattan half on January 24th. With that on my mind, I went out with the plan to do 60 minutes of threshold pace.
With the snow most likely still on my favorite running paths, I decided to run laps around my development which is a hair short of half a mile per lap. My run was a bit disappointing, but good enough. Again, I planned on the usual 3 cruise intervals of 20 minutes covering about 3 miles each with a 4 minute recovery pace in between. Instead, I would up doing 2 x 20 minutes and then 2 x 10 minutes accomplishing the full 60 minutes, but having to do it by breaking up the last interval and feeling the effort should have been easier.
I don’t have many excuses for this. In fact, today should have been a perfect day. I missed running the last two days (and felt quite cranky as a result). As I mentioned, I’m on a clock 6 hours earlier so I feel good. I removed my orthotics – (becoming a bad habit now). My sneakers are practically new with only 43 miles on them. I did this outside in 27 degree weather which I enjoy since it helps by keeping my body temperature just right. The loop I described has only 2 moderate inclines.
I started out with one easy lap around for warm up .5 miles in 4:13.
Then, during the first 20 minutes, I didn’t think I was going to be able to do all three intervals. I did 3.02 miles in 20:09 minutes (6:40) which is right on planned pace.
Then a lap around for 4 minutes covering .47 miles for recovery.
After the second 20 minute interval I almost called it quits. I did it in 20:11 minutes for 2.98 miles (6:47). A little slower and coincidentally my half marathon PR pace. I realized there was no way I could have held that for 13.1 miles. This is cutting back my already low expectations for the half at the end of the month.
I decided to finish off with one lap around at recovery pace to warm down. 4:12 and .49 miles.
On a whim, I figured I’d squeeze another lap at tempo pace just to see what it felt like. I managed to hold it for 3 laps resulting in 10:15 and 1.5 miles – (6:49). 50 minutes of tempo pace. Better than 40 minutes and good enough to stop.
Ok, another lap around to warm down in 4:12 and .47 miles.
Hmmm. ok, let’s see if I can get three more laps in order to complete the planned distance and time. 10:15 again for 1.5miles (6:49). 60 minutes! The pace was about 9 seconds slower than desired for the last 2/3 of the quality miles but I’m satisfied.
Finished off with a lap around .42 miles in 3:45 to warm down for real this time for a total of 11.35 miles with 9 of which are threshold pace.







