Sore Thighs Thursday 7-11-19

Yep...sore legs here too.  I am 3-1/2 weeks into Marathon/70.3 training.  I have done a Sprint Tri and a 5K race during that time and have done 4 long runs and three long bike rides.  All of which were longer than anything else I have done in training since last fall.  So...yes I am feeling it.

This morning was a 5-mile mid-tempo run. 

I wasn't exactly sure what pace I wanted to shoot for on these.  The definition listed with the workout says that it should be slightly slower than 10K race pace (10-15 sec). Hmm?  Do I use my open 10K race pace, my Olympic Triathlon 6.2 mi run race pace, my Lactic threshold pace (since I actually know what that is but have only ever done two open 10k's and they were both more than 10 years ago and both done on days I was planning on doing a 5K), other?  I decided to just imagine I was running an open half marathon and then stop at 5 miles.  Well, I went out way too fast.  My first two miles I was right at my LTP which is 5 seconds slower than my estimated open 10K race pace.    Mile 3-5 were 25 sec/mi slower than my first two miles.  So...they were right at about the pace that I did on the run of the one Olympic Triathlons that I have done. 

So...next time I will start out a lot slower.  I never seem to start slow enough once we hit summer heat.  Pace has to be recalibrated. 

Take care.