Ran 3 mi. warmup, 4mi. tempo and 2 mi. cooldown. Didn't feel the greatest to start, legs were quite heavy and tired. I was wondering how in the world I'm going to run 4mi. at my threshold pace. But then I started on the tempo, and within half mile managed to lock into a comfortably hard pace, which happened to be 7:30-7:32 min/mile. I was surprised as my true threshold pace is supposed to be 7:28 (according to Daniels and McMillan calculator), so adjusted for 30min. duration, it should be 7:38 (LT pace + 10 sec/mile). However, I felt okay and was able to hold this pace until the end, getting 30:12 for 4mi. (7:32 avg.). Total run time 1:15. |