Couldn't ask for a better temperature during this time of the year. It was a nice 74% and breezy by the time Bob and I took off for our workout. The workout today - 30' warm-up, 3 x 10' @ half-marathon effort with 4' recovery, and 30' cool-down. We ran our warm-up on the roads before heading over to Pope Air Force Base track. Pope AFB, which is actually on Fort Bragg, has a nice rubber track. Bragg has 3 running tracks but none of them are rubber surface and as nice as Pope's track. For some reason the Air Force always seems to have better athletic facilities. Did I join the wrong service?
The intent of today's workout was to build speed - aerobic capacity. At half-marathon effort I should be running at about 5:39 - 5:44 pace. I thought it was odd running 10 minutes on the track and not a specific distance. Doing the math in my head, running 10 minutes equivalates (is that a word?) to running 1 3/4 mile repeats (7 laps). I ran the 3 repeats in 9:55 (5:40 pace), 9:56 (5:41 pace), & 9:51 (5:38 pace). The pace felt good and comfortably hard. Only if I can run the marathon at this pace. The near-term goal is to run sub-6:00 pace (5:59 pace will do) for the marathon and then hopefully get down to the 2:30 - 2:35 range over the next 3-5 yrs. One of these days I'll be a sub-2:30 marathon chaser like Mike. Like Simons Says... it takes "pure hard work".
I ended up running in the mid-afternoon heat. I did not plan to put in a 2nd run. It just so happened that I felt the need to get out and do a slow shakeout run. It was hot, but also breezy so the run wasn't too bad.
Today's Runs: am - 1:38:14 (~15 miles) / pm - 30:12