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
Wednesday, August 19, 2009
Saturday, August 15, 2009
9.5 miles
9.5 miles at MP+30
I would like to be at 10:30 pace for this but didn't think that was realistic. So I picked 11:15. I think (hope) I'll be able to do a 10:45 pace for the half so this training run should be at an 11:15 pace.
If calcs are correct, target is 1:45:52
My actual time 1:44:52
My time hack was 51:04 when I hit Orange Grove/Lake at the turnaround point.
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