Thursday, August 10, 2006

Tempo Thursday, August 10

OK, originally I was only going to do an interval workout this week since I ran last weeks race faster than planned, but I decided to keep mileage up and keep my workouts going, I would just shorten it from the 10 miles planned total run with 8 at marathon pace (working these up to a bit faster than marathon pace) to a 7 mile run with 5 at marathon pace. My goal time is 3:35, to give me cushion to achieve BQ. My pace I need to run to get that is 8:12 I think (can’t quite remember for sure) so I was shooting for the 5 MP miles at 8:10, eventually working those up to 7:45. I ran over the hilly areas in my neighborhood this morning for this run to conserve on time.

Mile 1: 9:22 pace (warm up and over some hills)
Mile 2: 7:47 (all flat and felt a bit harder, but didn’t realize it was that much faster)
Mile 3: 8:21 (hills)
Mile 4: 8:42 (has a very long, probably just under a half mile, fairly steep hill)
Mile 5: 7:44 (this had mostly down hill motion, although a few climbs)
Mile 6: 7:52 (again some ups and downs)
Mile 7: 8:08 (oops, this was supposed to be cool down)

Again not real consistent, but it was a good feeling run and the 5 MP miles were at 7:59 which is better than hoped for and I didn’t feel burned out or dead at the end obviously or I would’ve slowed down more when I could’ve. I could’ve gone at least another mile or two I think with the way I was feeling. And again, this isn’t flat terrain, I should take some pictures of the area.

Anyway, better get to doing some work. I only ran 4 yesterday easy in the morning with a strength session after. Took last night off to rest the legs and saw a movie, which I honestly should’ve skipped since I was tired and should’ve gone to bed early since I’m working tonight till 10 and then am getting up 45 minutes earlier than I need to to drive my roommate to the airport.

4 comments:

Kurt said...

Glad to see you do the hills. The beginning of the MCM you will hit Lee highway and have the hills in the first part of it.

I think your capapble of 3:30:00 on MCM if the weather is cool enough and running a slightly faster pace is good for you.

Danielle said...

That's what I'm hoping for...the hills helping me. I need to get to a place to run that I can be pretty much on an uphill for the first 3 miles (as that is how the elevation map looks) and then be able to hit another hill in the last couple of miles of my long runs...

3:30...I don't know about that...I haven't been training for that fast!!

Running Rabbit said...

Good job speed racer! :-)

Firefly's Running said...

Way to go!