Charlie, congratulations on a great race! IMO, “sharing the work” is more applicable for 5K and more. For the mile it is rather a good tactic, what you described.
Cavorty, best of luck with recovery!
My week was influenced by a bad weather. Cold air invasion from the Arctic with a mix of rain and snow and early morn temps below the freezing point.
Mon – elliptical 1:12
Tue- elliptical 1:22
Wed – elliptical 1:02
Thu – off (planned, tapering)
Fri – off (unplanned, hoped to have an easy 5-mile run, but a drive to another city was too long)
Sat – 10K tempo, 40:58. Plus, some 2 miles warm-up and 1 mile cool-down.
Sun – elliptical 48 min
Plan to run an HM on the next Sun and therefore ran a half-distance tempo a week before.
Actually, there was a regional race, but my goal was not to compete but find an optimal cruise speed for HM (the last time I ran 20K was in 1992). The feeling was that it should be in the range of 4:05-4:10/km (6:34-6:42/mi) but I was interested in a more precise estimate. Unfortunately, the same level of uncertainty still remains because the course was very slow (not flat, too many tight turns, some cobblestone road segments in the old historical part of the city) and the weather was still bad (about 40F, heavy cold wind).
Felt quite OK in the end, but there was no feeling to say: “So, the warm-up is over, let’s run
Good week to everybody, happy and injury-free running and fast recovery!