plan called for an 8 mile run with 1/4 of it at race pace. I'm using the last four weeks of an advanced 10K Hal Higdon plan until I get to 12 weeks from my next half marathon and then will switch back to an advanced HH half marathon plan similar to the plan I used to get ready for last week's HM.
I converted 8 miles to a 13K run but didn't feel ready to really push it at 10K pace for 3 of those kilometers so I did a progression over 4 km. Dang my legs felt heavy during the progression...
Averaged 5:24/km for the first 8 km then aimed for 5:00, 4:45, 4:30 and finally 4:15/km before going back to 5:30 for a cooldown km.
km#9: 4:55
km#10: 4:39
km#11: 4:36 (waited a good 20 seconds at a red light, tried to sprint to make up time then backed off a bit)
km#12: 4:10
that 4:10 was a rough one, heavy, heavy legs, but I'm happy I did it. I'm also happy I did the progression in stead of pushing for 3 km at 4:15 or so. Even more so that I ran this at about 4pm, after a busy day around the house and cleaning the windows of the dojo. I'm spent now...
Run stats: 13.1 km, 1:07:32, 5:09/km
http://connect.garmin.com/activity/497822528
FM