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.
Total Approx. Distance
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/