NICE Speed in the Middle of a Long Run

I posted an update on TC 10 Mile training on Monday, noting that it's nothing like last year (where I ran sub-60). I vindicated myself a little after that post by running a FAST WORKOUT.

The workout was a long run with 2x10 min efforts (with 5 mins easy between them). I did a 20 min warm-up, the speed, and then 4.5 miles at the end. My "normal" long run has longer efforts and a shorter cool down, so this felt easier on paper. Which meant I could push myself.

I took off with the knowledge that last year I ran 1.66 and 1.69 miles for the 10 minute efforts, so I had a "baseline" for comparison. My first half-mile split of my effort was slower (3:06), but then I kept the rest sub-3:00. My first 10 minute effort coverted 1.67 miles, or 0.01 miles farther than last year! Yes! Now, could I still speed up a bit for the final effort?

I kept the first half-mile split sub-3:00 in the 2nd effort (2:56), and ended up negative splitting this one nicely (with another 2:56, a 2:51, and then 0.22 miles in 1:16 to finish off the 10 minutes). I ran 1.72 miles for the 2nd effort, and that's a PR! I was thrilled!!

Warm-up, 2 efforts, then moderate run home.

THIS YEAR:

10 min effort: 3:06, 2:56, 2:55, 1:01 = 1.67 miles (5:58 pace)

5 min easy: 3:55, 1:04 = 0.64 miles (7:45 pace)

10 min effort: 2:56, 2:56, 2:51, 1:16 = 1.72 miles (5:49 pace)


LAST YEAR:

10 min effort: 3:09, 2:59, 2:54, 0:56 = 1.66 miles (6:01 pace)

5 mins easy: 3:53, 1:06 = 0.64 miles (7:49 pace)

10 min effort: 2:59, 3:00, 3:00, 1:02 = 1.69 miles (5:55 pace)

Now, to be fair, when I looked back at last year's workout, I noted how hot and sticky it was. So that took a lot out of me. This year's run was a beautiful fall-like morning. Still... I was happy to post some faster splits.

This year in blue, last year in red, perfectly overlaid.
I stopped to get a drink near the end of the 2nd effort last year.

This was also done on the same course, so the fast downhill I had near the finish of the 2nd effort was the same both years. (Only the 2nd effort was noticably a lot slower in the middle last year, and then I BOMBED down that hill to try to make up for it... as seen in red in that graph above.)

So.... still DEFINITELY not shooting for any fast TC 10 Mile time (thinking hopefully lower 1:02s right now?), but it was nice to see a workout be a bit faster this year!