I was all set for a sub-3:05 attempt at Frankfurt, aiming for 7:00/mi pace. However, after a few different discussions about my goal both on here and at the Runner’s World message board, the possibility of a sub-3 attempt was planted in my head.
My training certainly points towards the possibility, and with all the miles I’ve done I certainly should have the endurance. So today I decided to give 6:51/mi pace a go to see how it felt. I did it down at the track, as it’s the closest bit of flat land for running, and I didn’t want anything else influencing how the pace felt.
Warm-up went well, and I soon slotted in to a comfortable pace for the 2 miles at marathon pace. The breathing felt very controlled and the legs were turning over without any real effort. Averaged 6:51/mi, with an average heart rate comfortably in marathon HR range, even though at times it was monitoring higher than the effort felt (like my easy run yesterday).
So… given that 6:51/mi felt good, going for sub-3 means I can work with the pacing group, and the conditions forecast for Frankfurt are currently perfect – 10º and 2 mph winds – I think I might give it a go. I will assess on the day, depending on conditions and how I feel in the first few miles, but I figure it’s got to be worth a go… right?
|1||7:44 min/mi||166||7 ft|
|2||7:21 min/mi||165||-135 ft|
|3||7:33 min/mi||173||-37 ft|
|4||6:54 min/mi||175||-2 ft|
|5||6:50 min/mi||183||-0 ft|
|6||7:40 min/mi||167||51 ft|
|7||7:51 min/mi||177||94 ft|
|Total||52:05||7.0 mi||7:25 min/mi||172|
|1||22:57||3.03 mi||7:33 min/mi||168|
|2||13:51||2.02 mi||6:51 min/mi||180|
|3||15:16||1.96 mi||7:46 min/mi||172|