2:14 - 11:10 pace
My goal was to complete in 2:03, so I was 11 minutes over my goal. This is a minute per mile over. Not happy about that, but I can't change the times on this run.
I didn't feel this run went as well. I felt better last week during the 10 miler.
It could be that I ate really crappy yesterday. Lunch was a chicken burrito was rice and beans. That just sat in my stomach like a lump. BLAH. Then last night, for the boys' last night here, they wanted pizza. I had 3 slices of Round Table pizza. Not the best meals the day before a long run.
I was also running on a new pair of shoes. And not loving the new shoes. Maybe gels aren't going to work for me. I still got hotspots and had to stop once to retie and once to relace-neither fixed the problem. Between miles 1-1/2 to 3, the hotspots start to bug me, and the gel, only on the right, starts to bunch up under the toes. This is when I stop a bit and walk. At about mile 9, my toes were getting numb.
This was the first run on these shoes. I'll give it another few runs to decide my next move.
Saturday, August 22, 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
Subscribe to:
Posts (Atom)