February 8, 2012

02/08/2012 – First tempo run for the year is success, I must say.  I got to Uncle Sam around 06:45 and rolled out the building few minutes later.  I strolled down on the Fifteenth Street and started workout as soon as I step onto Fourteenth Street Bridge.  I made a small technical error as in the first set.  I accidently set my timer as 2:00:00 (2-hour repeat) instead of 0:02:00 (2-minute repeat).  Therefore, my first set of tempo and recovery jog is slightly off. 

However, I fixed that little problem on my watch and push forward.  When I get to the last 2-minute repeat and I hit big incline on Shoreham Drive off RC PKWY; I couldn’t match the pace I was holding for the first a minute and the pace was drop.  I dug deep and push harder.  As I reach the top onto Connecticut Ave, I decided to make up the lost time/work, I extended the tempo to cross over Conn Ave Bridge; that last portion took me 2m’45.57s’ for 0.44 mile, it convert to 6m'15s' per mile, which way off of the target 10K pace.  After that, I jogged very easily back to locker room.

	Distance	Time
Warm up	2.06	15m’09.14s’
Tempo	0.34	2m’20.85s'
Recovery Jog	0.18	1m’27.15s’
Tempo	0.33	2m’02.02s'
Recovery Jog	0.22	1m’57.3s’
Tempo	0.66	4m’01.38s'
Recovery Jog	0.39	3m’59.57s’
Tempo	0.64	3m’59.93s'
Recovery Jog	0.44	4m’00.12s’
Tempo	0.64	3m’59.65s'
Recovery Jog	0.45	4m’00.07s’
Tempo	0.68	3m’59.88s'
Recovery Jog	0.41	3m’59.25s’
Tempo	0.34	2m’01.35s'
Recovery Jog	0.18	1m’9.53s’
Tempo	0.44	2m’45.57s'
Warm down	1.71	11m’53.14s’
Total Approx. Distance	10.12 miles
Total Time	1h’13m’34.90s'	All distance are based on splits in Garmin-210 watch
Average Pace per Mile	7m’16s' per mile

I am happy with the result, I know what I can do at this point, and what I need to improve from here on.

I am going run easy tomorrow morning for about an hour, take very easy on Friday or maybe even a day off, 19-miler on Saturday morning, and MCRRC Country Road 5 Miles is on Sunday morning; a new blog about these will post later.  In the mean time, you can read this interesting article from NY Times - http://well.blogs.nytimes.com/2012/02/08/why-runners-get-injured/