ORN: 10.3 miles total, including 5K, 26:06, 8:23/mile
We are taking a vacation this week in Door County, Wisconsin. This is what I get to see out the window each morning…wow. We’ve been coming up here for 23 years now. We usually came in June or July, though, since school schedules dictated vacation options. With the “empty nest” now, we can pick our own schedule. Visiting here after Labor Day allows much lower rates, less traffic, quiet walks and cooler temperatures. For Gretchen and me, the perfect vacation is a stack of books, a view of water and no schedule.
Not to mention good running.
Door County consists of a number of small villages along a narrow peninsula between Lake Michigan and Green Bay. A network of county roads and public parks on rolling hills makes for an endless variety of visually appealing and challenging runs. This topography, coupled with the cool temperatures, low humidity and clear blue skies of early autumn, makes running here about as enjoyable as it gets.
After long runs the past two weekends, the schedule today called for a 10 mile run to include a 5km time trial. Galloway’s idea is to stress the body at a prescribed pace that will mimic the aerobic demands of the target race. All that works out to a 5K target time of 25:15 for me.
So, I set out this morning exploring the country roads. The Garmin, as useful as it is in many setting, earns its price when traveling. I explored and ran out a little over 5 miles, turned around and headed back to the condo. I did 6+ miles at a 10:30 pace, using a 5/1 ratio. I took a walk break, reset the Garmin to the “Virtual Trainer” mode and set off on the time trail. Mile one was exactly on target pace at 8:07, with mile two almost there at 8:13. I could still make that up. Yet, during mile 3, I could feel my form break down, my left thigh and hip began to tighten and it all leaked to an 8:49 mile. I pushed the last tenth with an 8:17 pace but still missed my target time by 51 seconds.
I’m disappointed I missed this target. Does it call into question my shot at a 4:15 marathon in Huntsville? I don’t think so. It helps to keep focus on all the training that remains.
And, yeah, I’ll persevere.