First real post injury tempo run this morning. All I've done so far had been some progressively faster running vs any real steady pace tempo runs. Today I was feeling good so decided I'd go try to do 2x2miles at about 7:15 pace. Picked a long straight road that climbs about 100' over 2 miles. It's not steep, but it's enough to effect pace so I planned on 7:20-7:25 up and 7:05-7:10 back down, with a 1/2 mile recovery in between.
Warmed up for 1/2 mile and then eased into the first half mile and quickly found 7:15 pace. Went a little quicker than planned going up and did the 2 miles at 7:11 (halves at 7:17, 7:08, 7:11, and 7:09 pace). Decided my goal had been too easy so planned to come back down at under 7:00 pace.
First half was fast at 6:42 but then I steadied down and ran a 6:56 pace half. Kept the pressure on for the last mile and ran it at 6:47. Overall pace for the downhill 2 was 6:49. Average for the 4 miles was spot on 7:00. Very happy with that and it was the first fast run I've done where there was absolutely zero pain in my achilles.
This all tells me that a 7:15 pace 10k in 10 days should be well within my grasp. Including warmups, recovery and cooldown the average pace today was 7:21 for about 10k. I'll probably aim for 7:00 pace and see how far I get before the wheels fall off.
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