Sunday, April 11, 2010

CAP 10 K roads

Met up with some of the guys to run the Capitol 10K course before the race got underway today to take advantage of wide open roads and mike markers.

My goal was to get some MGP work done and that's what I got. First mile from rogue was a slow warmup, then once on the course I timed my miles. From mile 2 onwards. Hit a fast feat one as we stuck to the fasties in front of us(6:20-6:25was their goal), then slowed it down to what Jim and I needed.

(Goal- 6:45) recorded splits: 6:18, 7:01(big hill), 6:45, 6:41, 6:48.
Jim's GPS said we ran right at 7 miles total. Felt good throughout and glad I'm starting to really get a good feel for what a 6:45 pace is.

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