11 miles easy -- 1:45:59 (9:38/mile)
total: 11 miles
Wind: N at 2 mph
course: Springbrook Prairie
Wind: SW at 0 mph
Pouring rain since the middle of the night means my 9:00 time to run is delayed. Almost 9:30 now, with no signs of stopping. WWND? What would Noah do?
Thinking about my next race, I will aim for around a 21:45, just under 7:01/mile pace. Looking at my log, I am trying to find evidence to support this. I am not sure I see it.
My overall training and fitness is better, though I am not sure how to compare my times last year to this year. Too many variables. By last year, I mean the two weeks preceding my September 22, 2007 22:00 5K PR. Then, I regularly was running quicker single miles than now. To believe I can run 3x7:01 is hard. This year, though, I have more miles and as such, a better aerobic base. Part of what limited me last year was inconsistent training and a poor base. How will this add up? I don't know.
I do have October 4 of last year a similar workout as last Thursday: 4xmile 7:10, 7:14, 7:14, 7:13. Thursday, I ran 3xmile 7:16, 7:10, 7:13. That's encouraging, especially as I held back this week in order to stay within the range Jim gave me (7:10-7:25), plus the heat. I also see October 8 I ran four miles in 32:24, and this year, June 22, I ran 30:42 (7:40).
Weather will be a factor, as always. Evenings in the Chicagoland area can be cool, but can just as easily be dreadfully hot and humid. The race is 11 days out, and too far off for a reasonable prediction. It is also completely out of my control.
The goal has not changed: 20:00. As it will not happen July 30, I need to look at whatever my race result is as a stepping stone. If I run 25:00, and somehow, that was the best way to get me to sub-20 this summer, so be it. It comes back to trusting my coach.
Rain subsided. Great run. Longest run in years. All felt good. My pace range probably from about 9:00 to 10:00, but there are hills to endure.
My time was better than my 8.5 mile run at Springbrook last month (or was it May?).
Now, a few hours later, my legs are tired but feel pretty good. My overall energy seems OK too. Tomorrow morning is where the truth will be, however.