14 miles, first 2 easy to warm up then 15K on UGA track in 1:00.55 followed by 2.75 cool-down. Ran first 5K in 20:29 (1Ks in 4:06, 4:07, 4:07, 4:04, 4:05) then sped up just a bit with a 20:18 (4:03, 4:03, 4:04, 4:04, 4:04) and ran the final 5K in 20:08 (4:04, 4:04, 4:03, 4:03, 3:55). Overall pace for the 15K is 6:32 so this is ~:15-:20 faster than MP.
My original thought was to run 20K in ~1:22 but after 5K I could tell I wasn't having a great day so I agreed with myself to just do 15K but pick up the pace a bit. It didn't feel as easy as I would have liked but I've had some short nights lately and think I came into this kind of tired. |