Saturday, June 7, 2008

90 degree 10k easy run? (45:57)

It was windy in the morning so I waited until Matt's afternoon nap for my run, not realizing that it was pushing 90 degrees by the time I left the house (but it wasn't windy!).

I planned on running for about 6 miles, which turned into 10k, and it was HOT. I haven't run in 90 degree weather in about a year. Luckily 4 houses, about every mile or so, had their sprinklers on and I was able to cool off by running through them a few times.

The watch doesn't stop during these few breaks. The cooling effect of the sprinklers actually helped me pick up the pace.

Mile splits were 7:54, 7:39, 7:44, 7:19, 7:06, 6:51 (total time for 10k was 45:57 and average pace was 7:25).

The overall effort was pretty easy besides the heat factor. I was sweating pretty good by the end of the run.

Getting up early tomorrow for 9 mile long run. Possibly a few late miles at threshold pace (under 6:30). We'll see how it goes.

Finally, the new Runner's World came today with decent article on progression runs, finishing strong, and a decent 5k training program. It is worth checking out.

The 3 female Olympic marathon qualifiers ran the NY Road Racers Mini 10k today and all placed in the top 10. They finished in the same order as the Olympic trials Deena, Magdalena, and Blake, with Deena placing third in 33:14. Not bad, considering they were using it as a workout for their marathon training (a threshold run really). See the results here.

Ethiopian Tirunesh Dibaba demolished the 5,000 meters world record of compatriot Meseret Defa with a time of 14 minutes 11.15 seconds at the Bislett Games on Friday. That is 4:34 pace for those of you trying to do the math!

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