I ran to school today, and after getting to school I ran a hard 400 to get a feel for what type of effort it would take to run one in the low 60's after running for almost 9 miles. I started off pretty hard, and I hit the 200 mark in 29-30 seconds. I then let up a bit the last 200, slowing a lot just before the line, and I finished with a 61. So, I was right about where I wanted to be, and the effort did not feel too hard. I actually considered taking it to 600 near the end, but decided against it. I then ran a slow lap on the track and then ran to the lab to finish the run. I will call the total distance 9.7 miles. Time was probably in the 1:12-1:13 range. PM: I ran home from school. 8.6 miles in 57:11. I ran a 4.2 mile tempo on the way home in 23:38 (5:37 average). Considering the effort the tempo was really slow. I ran the last mile of the tempo in what felt like a 5:15 effort and I ran that mile in 5:30. There was a little wind, but it was honestly negligible as far as time was concerned. Maybe 5-10 seconds total for the entire tempo. I was confused enough about the slow time that I even plugged the course I ran for the tempo into the course tool, and the distance came out exactly as long as I thought it was. I think that I was just tired after being at school all day, plus running a hard 400 this morning (even though it was just 1 x 400) in addition to running strides on the way home from school yesterday. It was all little stuff, but it adds up.
| 