5.68 miles in 48:54.2, or 8:37/mile. 3 mile tempo, target pace: 7:30/mile.
This was my first attempt at a tempo run in a while (one where the “tempo” portion lasted over 20 minutes.) My conditioning is still lacking, and my mental will to finish the 3 mile tempo just about broke down the second half of the tempo portion.
I may need to race to force the issue.
Elevation: +730.1 ft / -725.4 ft / net: 4.7 ft
RunningAHEAD – Strings_n_88keys’s log: View Workout.
Related Posts - My splits This was a very consistent run for me. A little pain the last three miles, shortened my gel intake to every 5 miles instead of every hour. Lap Time Distance 1 8:34 1.00 2 7:51 1.00 3 8:04 1.00 4 7:51 1.00 5 7:56 1.00 6 8:04 1.00 7 8:44......
- 5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit 15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough. - 1.2 mile warm-up, 10:16 (8:35/mi) - 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill. - 5 minute recovery, 0.61 mi - 4 mile MP......
- A journey of 5,000 miles begins with one mile. 1,189 days ago, on April 24,2006, I began a quest that was doomed to fail like so many times before. I weighed over 220 lbs. At some point during the preceding winter, I weighed over 230 lbs (at just under 5'8"). That's a BMI of 35.5--obese. Something was different this......
- McMillan Speed Workouts based on 21:41 5k From McMillan Running Calculator: Speed Workouts Long Distance Runners 400m 1:35.2 to 1:40.7 - 9.44 mph to 8.93 mph 800m 3:18.9 to 3:28.2 - 9.04 mph to 8.64 mph 1200m 5:05.8 to 5:21.3 - 8.64 mph to 8.33 mph 1600m 6:56.4 to 7:11.7 - 8.64 mph to 8.33 mph I'm......
- First successful attempt at a full running workout It's been 14 days since my last sustained running workout (over 1.25 miles). Since then, I'm weighing in at 167.5 pounds to start (5 lbs below last gym weigh-in for a longer run) and 166 pounds to finish.Today's workout was 7 miles in 1:04:14 (9'11" pace). Constant level 4 pain,......
- First long run in a while I barely consider 14 a long run anymore, but consider it's 6 miles longer than my longest run in 3 weeks, it was a long run. My goal was to hit 8'51"/mile for every mile. I averaged it, but went over on three different miles.My tendon next to my ankle......
Blog Traffic Exchange
First tempo run in a while #twit2fit
5.68 miles in 48:54.2, or 8:37/mile. 3 mile tempo, target pace: 7:30/mile.
This was my first attempt at a tempo run in a while (one where the “tempo” portion lasted over 20 minutes.) My conditioning is still lacking, and my mental will to finish the 3 mile tempo just about broke down the second half of the tempo portion.
I may need to race to force the issue.
Elevation: +730.1 ft / -725.4 ft / net: 4.7 ft
RunningAHEAD – Strings_n_88keys’s log: View Workout.