This was the first run since the Dick Beardsley Marathon, but by no means a recovery run because the marathon was six days ago and I have long since recovered. This was not a run but a four-mile walk, just as fast as I could, for 12 of the 13 laps that make a mile on the YMCA track. Then I ran the last lap. Total time for four miles was 50:14, for an average pace of 12:34.
|Steve & Don 3 Weeks Ago|
In any case I found it easy to count laps today, even without a counter, because it took almost exactly one minute for me to traverse a lap, sometimes 59 seconds, so the end of a mile occurred at the end of the lap that occurred after 12 minutes.
Today I ran the 13th lap of each mile, instead of walking, and each of those running laps took 39 or 40 seconds. That means that the running laps took almost exactly 2/3 as long as the walking laps. Therefore, if the walking laps are 13 minutes/mile, then the running laps are 8:40 /mile. Faster than I thought - maybe faster than I should go. But the result today was just fine! No pains, no complaints.
Splits: 12:39, 12:34, 12:32, 12:29, total 50:14.