I like to do speedwork on Saturday mornings. Instead of repeats or intervals, today I decided to see if I could run a mile at the pace Mcmillan calculated as my one mile speed based on my last 5K. According to the calculator, I should be able to do a 7:26 mile (interestingly, my suggested mile was only one second difference when based on my fastest half marathon).
I don’t have an easily accessible track, so I headed to the flattest part of my neighborhood (still not very flat). On the way, I did a mile at a warm-up pace of 9:45. I picked up the pace and managed to run the mile in 7:27, despite some fairly long gentle inclines! I think I could have pushed a little harder as I wasn’t near puking, but my legs said absolutely not. (I don’t know how you fast girls do that pace for mile after mile!) At the end of the mile, I walked about .2 of a mile and then started jogging. I finished mile 3 in 10:18 and mile 4 in 8:57, for an overall pace of 9:07/mile. The last time I did a mile trial, it took me 7:45, so I’ve knocked a little over fifteen seconds off in the last few months.
After I got home and showered, we headed down to Roosevelt Island for a walk and picnic. Usually there’s not a lot of parking on nice days, so we parked in Rosslyn and walked the rest of the way. While we were walking on the island, Jones and I did some speedwork. I made an interesting discovery – he’s nearly as fast as me! I had to go into an all out sprint to get ahead of him and then I think I only succeeded because I’ve got a bit more stamina (thank you repeats LOL). All in all, we walked/hiked/ran over four miles, which means that Jones should be able to complete the 5K with me at the end of August (we’ll do it at whatever pace he wants, which likely means we’ll alternate sprinting and walking LOL).
Now we are all chilling out at home until Beer Geek and I go out for dinner at Dogfish Head Brewpub.