Here's what I wanted:
9:43 pace, finish at 58:17
Here's reality:
10:25 pace, finish 1:02:34
The last mile was the hardest since I know that route and I knew how long it felt to finish.
Slower time from last week may be attributed to? New shoes? Monday's workout of:
800 M run + 400 M buddy carry + 300 pushups(team total) + 400 M buddy carry + 300 situps + 400 M buddy carry + 300 squats.
There was one short, really short, time (about 1/2 block) at around mile 4 where I felt I was running Pose correctly. Of course that went away when I hit the intersection. I kept trying to find that form and rhythm, but, alas, not to be found again.
Shoe review:
I relaced the shoes and that seemed to help but I'm still getting hot spots. I think I started to feel it on my right side somewhere around Mile 2. It started going away on the downhill, but came back on the flats. We'll see how it feels after speedwork on Thursday. I really want these shoes to work since I don't have time to break in another pair before Maui. We leave in 3 weeks and these have to work!
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Wednesday, August 26, 2009
Wednesday, August 19, 2009
Tempo Run 5 MI
Here's how I figured my target time of 49:45, 9:57 pace. I've been doing the 800M speedwork in the 4:25 range (even though I've never run a sub-30 5K).
My actual time was 48:38 = 9:43 pace.
I just kept my eye on Keith's red shirt and figured I wanted to keep him in site until we pass Santa Anita at the end. After that it was all down hill and he could lose me. It wasn't easy to keep him in site.
Honestly this is the fastest I've run any type of distance. If it's anything over 2 miles, my pace has been in the 11+min mile pace, maybe just under a sub-11, but not much under.
Having a pace and a target time really helps. I've been approaching all runs prior to last Saturday with the thought of just completion and I'll figure out my pace based on that. This time I figured out what I wanted my pace to be, target time to complete (and hope for the best) and went from there. I think this really helped me approaching it this way. Oh-is that the way I was supposed to do it all along :)~
MARATHON TARGET PACE PER MILE 0:10:52
5-K RACE TIME 0:29:15
SPEED WORK
400 M PACE 0:02:10
800 M PACE 0:04:25
MID TEMPO RUNS (PER MILE PACE)
MID TEMPO 0:09:57
LONG TEMPO 0:10:12
EASY 0:11:17
My actual time was 48:38 = 9:43 pace.
I just kept my eye on Keith's red shirt and figured I wanted to keep him in site until we pass Santa Anita at the end. After that it was all down hill and he could lose me. It wasn't easy to keep him in site.
Honestly this is the fastest I've run any type of distance. If it's anything over 2 miles, my pace has been in the 11+min mile pace, maybe just under a sub-11, but not much under.
Having a pace and a target time really helps. I've been approaching all runs prior to last Saturday with the thought of just completion and I'll figure out my pace based on that. This time I figured out what I wanted my pace to be, target time to complete (and hope for the best) and went from there. I think this really helped me approaching it this way. Oh-is that the way I was supposed to do it all along :)~
MARATHON TARGET PACE PER MILE 0:10:52
5-K RACE TIME 0:29:15
SPEED WORK
400 M PACE 0:02:10
800 M PACE 0:04:25
MID TEMPO RUNS (PER MILE PACE)
MID TEMPO 0:09:57
LONG TEMPO 0:10:12
EASY 0:11:17
Wednesday, August 12, 2009
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