Monday (10/10) set out to run 7 miles, easy - but how slow it would be I didn't expect. Perhaps my slowest run of the year. My legs were just trash. But I got the miles in.
miles: 6.92, 8:12 ppm
Tuesday (10/11) - another TEMPO RUN. after a 1 mile warm up, set off down Seneca with David where we "eased" into the quicker stride. A little faster than the beginning of last week's tempo, but not too quick. Dropped the pace the next few miles consecutively as we made our way around the Booty Loop. After 4 miles I was starting to feel it, and from here on in it became of battle of mental toughness. My legs didn't feel fully recovered after last weeks tempo and race, so here I was fighting to stay on pace. I actually dropped a quick 6th mile, but the 7th mile I really slowed down. The course was much flatter than last weeks, but I felt like I was really pushing myself harder. I was running pretty much solo after 4 miles, after David pulled away. Even though I felt like I was slow, my splits were not too bad. The last mile I dug down real deep and started to catch David, and so I focused on finished as best I could. Was happy to see I just got under 6 mins! Not terribly disappointed from the day's effort at all, and know that I have just a week and a half of crunch time before I begin my taper. Check out the Tempo miles splits and course here!
faster tempo than last week, despite tired legs: 6:30 ppm, (52.00 mins), 8 miles, 5:59 8th mile.
miles for day: 10.5
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Tuesday, October 11, 2011
Sunday, October 9, 2011
rest of: week of last GPX race. LungStrong 15k
Tuesday (10/4) met Brinkley (he jogged over) at my house and headed out for an 8 mile tempo. Not much of a warm up (for me), as we went right into the first mile at nice but conversational clip. The route was going to be hilly, as we were going to go out towards Huntingtown Farms, but do the standard loop in reverse. The second mile we brought the pace down a good bit, and started to hold it and ride it for the hills in miles 2,3, and 4. Mile 5 was pretty flat, as we were on the greenway, and mile 6 was the beast of Colchester Hill (which is .3 miles long and rises over 100 feet. Still, we held a strong pace, and miles 7 and 8 we dropped the hammer a little bit for our fastest splits of the day. The run was almost a progressive tempo with the splits, and with the hills, it was a GREAT workout. Found myself hurting, and having to push - something I haven't had in a while, and no doubt, it helped train me mentally as well. CHECK OUT THE SPLITS AND ELEVATION CHANGES. (9.12 miles for the day in total)
6.32 average ppm (for 8 mile tempo)
Wednesday (10/5) arrived in Dallas, checked into my room, and headed out the door for a warm easy recovery run. Legs were tired, and a slow pace was in order. Garmin stats.
6 miles, 7:55 ppm
Friday (10/7) got home, and slipped on my new racing shoes and jogged around for a few miles, making sure they felt alright. Shoes felt fine, and so did my legs. Ready for a good race.
3.19 miles, 7:54 ppm
Saturday (10/8) LUNGSTRONG 15k.
Last race of the Charlotte Run For Your Life Grand Prix 2011 series. I was 4th going into the event, and it seemed I would settle there unless I would run out of my mind and win or something.
The weather was perfect, and I had a decent week of training, sleep, and nutrition leading into the race. Warmed up with David and went to the line for a couple strides to loosen the legs. The gun went off, and I got with David and we settled into a nice comfortable pace of just over 6 mins. The first few miles clicked by easily, and it was actually conversational as David and I and the group would converse just a little bit as we got into the meat of the race. I was ahead of my time after 3 or 4 miles, from last years race, and I was feeling okay. In the back of my head though, I felt I might be pushing it a little hard if I was going to have a second half of the race that was just as quick or faster. I wasn't suede, and in the 4th mile I started to pull away slightly and only momentarily from David and the group. We started passing the group ahead, and once I was alone, I looked back and called up David to come join me. We ran side by side, with only Eric Bilbrey up ahead in our sights. I said, "let's go get him," and we focused on trying to reel him in. We encouraged one another until about 6 miles, when I started to fade and David got some gap on me. I could tell I was starting to hit my wall, and wasn't able to go with him. Now, I just was going to have to make sure I didn't fall apart. As the 7th mile split passed, I looked at my watch and thought I would have really slowed down, but was pumped up when I realized I hadn't fell off too much. I closed my eyes as I ran right into the sun going up the hills on the 8th mile, and felt as if I could have drifted to sleep, while my body kept being pulled to the center of the road. I was just trying to hold on here, and not let the group behind me, have an easy time catching up. The 9th mile, 2 guys behind me came up. The first guy I went with for mabye 200 meters, then he got a little gap on me, and I tried to keep it as close as I could. With less than half a mile to go in the race, another guy came up with me and this time I went with him about 300m and he pulled away. Here, we clicked the 9 mile split, and had .3 miles to go. I remembered last year I fell off at the .3, and decided I was going to have an all out kick. I started my kick and immediatly passed the guy who had just passed me, and started reeling in the other guy who had passed me about a mile ago. I caught him on the last turn to the finish, and sprinted in the last 100 meters with everything I had, and came across the line in a new 50 sec PR. I was happy.
My pace for the run was the same as my pace for the Hit the Brixx 10k race, so that is something right there (although I was sick with strep thoat that race). I felt I ran as best I could, and I was happy.
Splits: 6.10, 6.14, 6.06, 5.59, 6.10, 6.03, 6.13, 6.20, 6.18, 1.47 (.3) for what it's worth, I didn't wear a GPS watch, and recorded my splits as I hit the mile markers on the course. David, who was wearing a GPS watch, recorded the course as 9.44 miles. Also, I was in a group who went the long way around an island in the road as we made a turn, not taking the inside lane as the course intended, no doubt extending the distance we ran.
Cooled down 4 miles with John Compton and Brian Baum, and went and had a nice breakfast at Toast afterwards with the guys. It was a great day of running.
miles for day: 15 ; race: 6.10 pace
last year's post: http://danjeggers.blogspot.com/2010/10/lungstrong-15k.html
Sunday (10/9) didn't get to my recovery shake out run until almost 8pm. Just did the standard 4 mile loop at just a hair under 8 min pace. Needed for the legs.
4 miles, 7:59 ppm
Miles for week: 41
6.32 average ppm (for 8 mile tempo)
Wednesday (10/5) arrived in Dallas, checked into my room, and headed out the door for a warm easy recovery run. Legs were tired, and a slow pace was in order. Garmin stats.
6 miles, 7:55 ppm
Friday (10/7) got home, and slipped on my new racing shoes and jogged around for a few miles, making sure they felt alright. Shoes felt fine, and so did my legs. Ready for a good race.
3.19 miles, 7:54 ppm
Saturday (10/8) LUNGSTRONG 15k.
Last race of the Charlotte Run For Your Life Grand Prix 2011 series. I was 4th going into the event, and it seemed I would settle there unless I would run out of my mind and win or something.
The weather was perfect, and I had a decent week of training, sleep, and nutrition leading into the race. Warmed up with David and went to the line for a couple strides to loosen the legs. The gun went off, and I got with David and we settled into a nice comfortable pace of just over 6 mins. The first few miles clicked by easily, and it was actually conversational as David and I and the group would converse just a little bit as we got into the meat of the race. I was ahead of my time after 3 or 4 miles, from last years race, and I was feeling okay. In the back of my head though, I felt I might be pushing it a little hard if I was going to have a second half of the race that was just as quick or faster. I wasn't suede, and in the 4th mile I started to pull away slightly and only momentarily from David and the group. We started passing the group ahead, and once I was alone, I looked back and called up David to come join me. We ran side by side, with only Eric Bilbrey up ahead in our sights. I said, "let's go get him," and we focused on trying to reel him in. We encouraged one another until about 6 miles, when I started to fade and David got some gap on me. I could tell I was starting to hit my wall, and wasn't able to go with him. Now, I just was going to have to make sure I didn't fall apart. As the 7th mile split passed, I looked at my watch and thought I would have really slowed down, but was pumped up when I realized I hadn't fell off too much. I closed my eyes as I ran right into the sun going up the hills on the 8th mile, and felt as if I could have drifted to sleep, while my body kept being pulled to the center of the road. I was just trying to hold on here, and not let the group behind me, have an easy time catching up. The 9th mile, 2 guys behind me came up. The first guy I went with for mabye 200 meters, then he got a little gap on me, and I tried to keep it as close as I could. With less than half a mile to go in the race, another guy came up with me and this time I went with him about 300m and he pulled away. Here, we clicked the 9 mile split, and had .3 miles to go. I remembered last year I fell off at the .3, and decided I was going to have an all out kick. I started my kick and immediatly passed the guy who had just passed me, and started reeling in the other guy who had passed me about a mile ago. I caught him on the last turn to the finish, and sprinted in the last 100 meters with everything I had, and came across the line in a new 50 sec PR. I was happy.
My pace for the run was the same as my pace for the Hit the Brixx 10k race, so that is something right there (although I was sick with strep thoat that race). I felt I ran as best I could, and I was happy.
Splits: 6.10, 6.14, 6.06, 5.59, 6.10, 6.03, 6.13, 6.20, 6.18, 1.47 (.3) for what it's worth, I didn't wear a GPS watch, and recorded my splits as I hit the mile markers on the course. David, who was wearing a GPS watch, recorded the course as 9.44 miles. Also, I was in a group who went the long way around an island in the road as we made a turn, not taking the inside lane as the course intended, no doubt extending the distance we ran.
Cooled down 4 miles with John Compton and Brian Baum, and went and had a nice breakfast at Toast afterwards with the guys. It was a great day of running.
miles for day: 15 ; race: 6.10 pace
last year's post: http://danjeggers.blogspot.com/2010/10/lungstrong-15k.html
Sunday (10/9) didn't get to my recovery shake out run until almost 8pm. Just did the standard 4 mile loop at just a hair under 8 min pace. Needed for the legs.
4 miles, 7:59 ppm
Miles for week: 41
Wednesday, December 1, 2010
Feeling out the pace
For the "workout" this week, I saught advice from Carson and Deal, and both suggested I simply do a shorter tempo run at marathon pace, in order to become more familiar with the ideal pace.
Met David at Freedom park, and after a mile warm up we went into a 5 mile 7:00 min/mile tempo run. We actually averaged 6:59 pace, and it was nice to see that all of our miles were right on target from the beginning. That tells me that I am getting honed in on what the pace needs to feel like for my goal.
After a 1.35 mile cool down we were finished. Temperature was cold.
Miles: 7.35
Met David at Freedom park, and after a mile warm up we went into a 5 mile 7:00 min/mile tempo run. We actually averaged 6:59 pace, and it was nice to see that all of our miles were right on target from the beginning. That tells me that I am getting honed in on what the pace needs to feel like for my goal.
After a 1.35 mile cool down we were finished. Temperature was cold.
Miles: 7.35
Wednesday, November 10, 2010
Progressive Tempo with Bohle
Needing to do a workout, Bohle decided to join in on the action and lead me on a different route, which left his house and meandered up the streets to the trails near Loyola Marymount University. I told him 7 miles would be a good distance, and I wanted the effort to be uptempo. Other than that, we just allowed the run to develop organically into this: 7.31, 7.08, 7.09, 7.09, 6.43, 6.23, 5.57.
The big take away from this run, was that I was very excited I showed the speed to get under 6 min mile for the last one. I haven't run ANYTHING under 6 in a run this year, so even though it was a shorter tempo, it was a positive sign to feel my body get into that next gear.
The big take away from this run, was that I was very excited I showed the speed to get under 6 min mile for the last one. I haven't run ANYTHING under 6 in a run this year, so even though it was a shorter tempo, it was a positive sign to feel my body get into that next gear.
Wednesday, October 27, 2010
Pulling a Brett Farve
....that's what Sterger said.
Hit up McAlpine solo after work Wednesday, low on sleep and coming off 3 consecutive days of higher than average miles and quicker than normal pace. I had received some feedback from Brian Deal, and old teammate of mine at App. State and a recent 238 marathon at Chicago this October. One of his suggestions was a 10 mile tempo run going first 3 miles at 6:55, next 3 at 6:45, and final 4 at 6:25, with the idea to get the legs tired, then run hard. That was his philosphy for his marathon training, and evidently it worked pretty well for him.
I realized after the first mile that my legs were not up to the task given the factors listed above. I stayed with it for the first 3 miles as 650s were not too much to ask for, but I was not able to drop it in the 640s range the 4th mile, so I decided to stay under 7 for the 5th mile and change it up. Ran the next few miles without expectation, and slow enough to recover for a final push for the last 2 miles. I hit 730s for the next 3 miles, which were on the 5k course, and on the last 2 miles back made one last push to finish strong.
I think this "audible" was still a nice workout - given that I defintly got the legs tired, then ran hard.
Miles:10
Splits: 6:52, 6:50, 6:54, 6:53, 6:50, 7:39, 7:35, 7:36, 6:53, 6:43
Hit up McAlpine solo after work Wednesday, low on sleep and coming off 3 consecutive days of higher than average miles and quicker than normal pace. I had received some feedback from Brian Deal, and old teammate of mine at App. State and a recent 238 marathon at Chicago this October. One of his suggestions was a 10 mile tempo run going first 3 miles at 6:55, next 3 at 6:45, and final 4 at 6:25, with the idea to get the legs tired, then run hard. That was his philosphy for his marathon training, and evidently it worked pretty well for him.
I realized after the first mile that my legs were not up to the task given the factors listed above. I stayed with it for the first 3 miles as 650s were not too much to ask for, but I was not able to drop it in the 640s range the 4th mile, so I decided to stay under 7 for the 5th mile and change it up. Ran the next few miles without expectation, and slow enough to recover for a final push for the last 2 miles. I hit 730s for the next 3 miles, which were on the 5k course, and on the last 2 miles back made one last push to finish strong.
I think this "audible" was still a nice workout - given that I defintly got the legs tired, then ran hard.
Miles:10
Splits: 6:52, 6:50, 6:54, 6:53, 6:50, 7:39, 7:35, 7:36, 6:53, 6:43
Wednesday, October 6, 2010
executed as planned
Wasn't sure what times, or splits, I was to try and aim for during this 8 mile tempo. I did know that we were running an out and back (Sardis to Harris), and that the course was well marked and fast, so I thought I could probably negative split (come back faster) after the turnaround. I threw out 645-7 for the first 4, then 630-15 the second 4. I was happy I was able to do a little better than this. I felt strong, aerboically and in my legs. I felt like I was really pushing myself as hard as I could - but the splits will show that I just don't have much speed right now. I can hold a solid pace, but I can't get under 6 min. Not complaining about the workout at all - it was just what I needed at this phase. However, I can tell that a couple workouts designed to get more turnover and higher intensity, albeit with less duration, would help me be able to shift into that other gear. (Not that I am planning on going sub 6 for any miles during the marathon, but pushing my body faster and harder in some workouts in the future, will make 6:02 not feel like an all out sprint - thus making 645-7 feel even easier/slower, etc.)
Splits: 6.37, 6.39, 6.45, 6.42, 6.20, 6.15, 6.13, 6.02 (51.37)
Including warm up and cool down, I talleyd 9.5 miles for the day.
Splits: 6.37, 6.39, 6.45, 6.42, 6.20, 6.15, 6.13, 6.02 (51.37)
Including warm up and cool down, I talleyd 9.5 miles for the day.
Wednesday, September 8, 2010
Workout # 1: 7 Mile Progressive Tempo
So - the time finally came to do a workout. The goal was 7:30, 7:30, 7:15, 7:15, 7:00, 7:00, 6:45. I figured this was probably doable, and would still accomplish the desired effort I was looking to spend.
Met with Oelz and Jason, and we started at the starting line of the 5k course at McAlpine, and ran towards the Sardis/Old Bell parking lot. There, we would turn around and come back - reaching 4 miles - and then proceed to finish the 5k course. We started out a little quick - I think being geared up for the first workout of the year. We stayed around the times we wanted to hit, and once we started on the 5th mile - which was mile 1 of the course, we dropped it to just under 7 min pace. Jason went a little ahead here, and on the 6th mile - I started to feel the lactic acid setting in through my whole body. Just tried to keep the pace, and managed to have a good split for that "hill" mile, and then still close the 7th mile with my fastest split.
The effort to stay on goal - or the pace we had established early - was a challange, which is what I wanted. Perhaps if we went out more on pace and slower in the beginning it wouldn't have hurt as much in the end - but these kinds of runs are also runs designed to train your body to feel the pace. I think that this work out later in the year, will easier to gauge appropriate pace, after we get a couple more workouts under our belts.
Legs felt pretty good, the oxygen debt I experienced is to be expected given where I am with still building my base. I am pleased with the run.
Splits: 7.10, 7.20, 7.15, 7.05, 6.51, 6.58, 6.47, .49 (last .1 of the 5k course).
After ward we did a cool down mile.
Miles: 8
Met with Oelz and Jason, and we started at the starting line of the 5k course at McAlpine, and ran towards the Sardis/Old Bell parking lot. There, we would turn around and come back - reaching 4 miles - and then proceed to finish the 5k course. We started out a little quick - I think being geared up for the first workout of the year. We stayed around the times we wanted to hit, and once we started on the 5th mile - which was mile 1 of the course, we dropped it to just under 7 min pace. Jason went a little ahead here, and on the 6th mile - I started to feel the lactic acid setting in through my whole body. Just tried to keep the pace, and managed to have a good split for that "hill" mile, and then still close the 7th mile with my fastest split.
The effort to stay on goal - or the pace we had established early - was a challange, which is what I wanted. Perhaps if we went out more on pace and slower in the beginning it wouldn't have hurt as much in the end - but these kinds of runs are also runs designed to train your body to feel the pace. I think that this work out later in the year, will easier to gauge appropriate pace, after we get a couple more workouts under our belts.
Legs felt pretty good, the oxygen debt I experienced is to be expected given where I am with still building my base. I am pleased with the run.
Splits: 7.10, 7.20, 7.15, 7.05, 6.51, 6.58, 6.47, .49 (last .1 of the 5k course).
After ward we did a cool down mile.
Miles: 8
Thursday, January 7, 2010
Tempo Run
Warm up: 1.2 miles jog
Workout: 4 mile tempo (25 mins)
Pace: 6:15-20
Warm up was a little on the short side, but I wasn't too motivated to stay out that long in the cold for another day. Laced up the flats after the jog, then did a good 4 mile tempo. I'm not sure the mile splits, but I left the house at 5:27 and got back at 5:52, so it was somewhere in the 6:15-20 range. It went fine, and I actually did surges to satisfy my stride work out, the last half mile. I probably need to do about 6 miles for a "workout" but this didn't hurt anything going a little short today. The idea was to give my legs a chance to increase the range of motion and to feel going faster than 7:30 pace, as well as exercise my body from a more anerobic standpoint.
Workout: 4 mile tempo (25 mins)
Pace: 6:15-20
Warm up was a little on the short side, but I wasn't too motivated to stay out that long in the cold for another day. Laced up the flats after the jog, then did a good 4 mile tempo. I'm not sure the mile splits, but I left the house at 5:27 and got back at 5:52, so it was somewhere in the 6:15-20 range. It went fine, and I actually did surges to satisfy my stride work out, the last half mile. I probably need to do about 6 miles for a "workout" but this didn't hurt anything going a little short today. The idea was to give my legs a chance to increase the range of motion and to feel going faster than 7:30 pace, as well as exercise my body from a more anerobic standpoint.
Subscribe to:
Posts (Atom)