My goal starting out today was to do a true progression run-- to run each mile faster than the previous mile (or at least the same pace). I had been toying with the idea for a while, but then I was inspired by Kristin who ran negative splits last week.
Laura and I couldn't sync our schedules today, so I ran sixteen miles by myself. I decided to go where I was the most comfortable-the bay. It really doesn't get old, especially when the first five miles was along the ocean. It doesn't get much better than that. I started out listening to a book on tape and switched to music around four or five miles. It was a nice day for a run... not too hot and not too cold.
I was pretty darn pleased with how I did.
mile 1- 9:40 (ah, a nice, relaxing run along the ocean. My training schedule calls for a 9:49 pace)
mile 2- 9:30
mile 3- 9:29 (one second counts, doesn't it?)
mile 4- 9:26
mile 5- 9:17
mile 6- 9:11
mile 7- 9:09
mile 8- 9:08
mile 9- 9:06
mile 10- 9:04
mile 11- 9:03
mile 12- 9:00
mile 13- 8:55
mile 14- 8:51
mile 15- 8:51 (close enough, right?)
mile 16- 8:39 (yeah, baby! THAT'S what I am talking about...but it killed me! That last mile had a steep hill and then a bridge over the bay. I was hurting when I finally finished it)
.66- 10:31 m/m pace (I walked for a little bit before jogging back to the car)
Overall average pace: 9:11 (That pace would get me just over 4 hours in the marathon). I am not sure I could have gone another ten miles though... Hmmm. We'll see.
Today's run represents how my running in general has been. It has been a steady progression. I am thrilled with how far I have come in a year. A year ago, I would have been jumping for joy to run at a 9:40 pace. Now that is my easy warm-up.