Today's plan calls for an Easy Run.
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. run;
(1.21)mi. cool-down walk. Pace-avg: (15:11). Speed-avg: (4.0)mph.
Speed-max: (5.5)mph. Burned: (451) Calories.
Plan: Run (3.0)mi. @ a (17:57) pace for a total time of (53:53)min.
Run (3.11)mi @ an avg. (14:12) pace for a total time of (44:06.05)min., followed by a (1.21)mi. cool-down
Fuel: Pre-run: (2x) slices wheat toast with peanut butter, (1x) cup of coffee; Mid-run: (water); Post-run: GU Roctane (Pineapple), expired 10/2011.
Good daytime run today. It was raining a little bit this afternoon, and there were other runners in the park today. I'm pretty sure it was a local high school cross-country team out on a training run. I neglected so set up my training run in advance with my Garmin, so I used the Training > Workout > Quick option, and selected a distance of (5)K for a run time of (45)min., which would have been a running pace of about (14:29)min/mi. This allowed to save some time by skipping my usual warm-up mile walk, and actually felt alright; I may do this a little more often.
Splits: Mile (1): (13:21); Mile (2): (14:17); Mile (3): (14:54); Mile (0.11): (14:49).