28:59
This was supposed to be an attempt at going faster over a shorter distance (Luke suggestion, again before he went into hibernation). But it turned into a survival 4 miles instead because it hurt like a bastard. Legs like lead, torso pain, but at least I pushed myself and did it.
Subscribe to:
Post Comments (Atom)
Sounds brutal. If luke were around, maybe he would say to try to run comfortably hard. Based on your 10k time, Mcmillan recommends 7:34 to 7:54 per mile for a tempo run. Looks like your average was 7:15 , so that might be why you were hating life at the end. I usually do one tempo run a week in McMillans recommended range and it's seemed to help a lot.
ReplyDeleteThanks for doing those calculations for me Steve!
ReplyDeleteI went a little slower today but I dont think it was a noteworthy difference. I also realised that I drank a few the night before this run, which although wasn't enough to stop me running may well have affected my pain levels.