A longer run at a faster pace

Today I tried the second "Prequalification Workout" from the Run Less, Run Faster book to see if I am anywhere close to beginning its BQ training plan. After a one mile warm-up, the options were 3 miles in 20:15 (6:45 pace), 5 miles in 35:00 (7:00 pace), or 8 miles in 58:00 (7:15 pace). I recently did a 5k in 20:26, so felt comfortable with that distance and chose the 5 miler. I have not done longer distances at that pace, I usually train at about 7:45 - 8:15.

After a day off yesterday I got up at about 5:40 this morning and got ready. Where I live, to get some distance usually means some hills, unless you want to do the same half mile over and over. I did the one mile warmup, stopped to fix a shoe lace, and took off. The first mile was tough to get the pace steady. Glancing at my Garmin I would see 6:39, 6:44, 7:12, 7:22, etc. I was happy though that the mile split reported a 6:59 average. I got into a steadier pace for the next two miles with splits of 6:55 and 6:54.

I delayed hitting the hills until mile 4. That made staying in a rhythm easier, but made that mile tougher. It turned into my slowest mile, but still averaged at 7:01. The last mile included the return trip down those previous climbs, so came a bit easier. It helped that it was the last mile of faster pace too. Final split: 6:58.

The hardest part was maintaining the pace. I usually run this area much more relaxed and either enjoy the sunrise and views or chat with the group I am running with. I had to be more conscious of my pace, especially on any inclines. I think for longer runs I'll set my Garmin to beep at me if my pace falls below the recommended level. I didn't like having to constantly look at it. I would usually look at it when I though I might be slowing down. In which case I was usually right, so I could just not look and pick it up a little at that point.

Here's to looking forward to the weekend and a possible long run...