Though my target 1-mile pace was 6:45 (based on my recent 4-mile pace of 6:53) my legs proved only capable of 7:09-7:35. I do not take this as a disappointment since I'd pushed myself during training a bit harder than appropriate the day prior.
Documenting a few speed-work lessons (re-)learned:
- Trust your coach! By doing unscheduled legs-focused weight-work the day prior I'd left myself slow for the day's speed-work;
- Re-hydrate after each segment via making use of a water fountain (or via leaving a water bottle) along the trail;
- Do not listen to your iPod doing speed work, as this takes the mind away from the mechanics and can affect the stride;
- Minimize elevation change during a speed-work so-as to provide better consistency between sessions, and to minimize stress on the Achilles during uphill segments (for this reason I ran on the flat segment alongside the river);
- DO NOT run the first speed-work segment at a pace that you cannot match on your final segment! I committed this common mistake, and realized to my chagrin afterwards that I'd initially pushed myself too hard.