I took an easy day today after my track workout from yesterday. I ran four miles in 32:45 with splits of 8:15, 8:15, 8:05 and 8:10.
Tomorrow's workout will be a 2-3 mile tempo run at 6:32 pace. I'm a little nervous about this workout as I haven't gone under 20:00 for three miles in practice since I was about 21. I tried to do this workout a few days before Shoreline but I went out too hard and called it off after a mile and a half. It was very hot that day and I figured that gutting the practice out wasn't going to help me run fast four days later. I remember being nervous for my first three mile tempo run that called for 6:51 pace back in June. I ended up running that one in 6:48 pace so I think I'll be fine.
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Am I smiling or grimacing?
A more-than-likely boring account of running and racing in the Springfield area.
Post-Marriage-2nd-Attempt-At-Running-Personal Bests
Mile: 5:21 (July '08)
Two Miles: 11:56 (Aug. '07)
5K: 19:02 (Sept. '07)
5 Miles: 33:00 (Oct. '08)
10K: 41:30 (Aug. '08)
15K: 1:06:06 (Sept. '07)
10 Miles: 1:13:40 (Jan. '08)
Half Marathon: 1:39:21 (April '08)
Marathon: 4:00:08 (Sept. '05)
Two Miles: 11:56 (Aug. '07)
5K: 19:02 (Sept. '07)
5 Miles: 33:00 (Oct. '08)
10K: 41:30 (Aug. '08)
15K: 1:06:06 (Sept. '07)
10 Miles: 1:13:40 (Jan. '08)
Half Marathon: 1:39:21 (April '08)
Marathon: 4:00:08 (Sept. '05)
2009 Race Results
April 6th - LSA 5K - 20:43
April 27th? - Whitmore Park Classic 5 Mile - 36:01
June 16th - Summer Park Run #1 (1 mile) - 5:50
June 30th - Summer Park Run #3 (3 miles) - 20:10
July 4th - Staley Firecracker 4 mile -
April 27th? - Whitmore Park Classic 5 Mile - 36:01
June 16th - Summer Park Run #1 (1 mile) - 5:50
June 30th - Summer Park Run #3 (3 miles) - 20:10
July 4th - Staley Firecracker 4 mile -
Upcoming Races
None for awhile.
Heroes Run for Hope
Am I smiling or grimacing?
Nathan on his roller coaster.
About Me
Links
- Panther Patterson (My boy Jordan)
- Hardy Breed
- Tales of a 23rd grade Nothing
- FOB Moving (a friend of a friend's blog)
- Too Old For Sparkles. Too Young For Pleats
- Running On Empty
- Athlinks
- Springfield Road Runner's Club
- Illinois Valley Striders (Peoria)
- Runbayou: VDOT Calculator
- Runner's World
- Running Times
2 comments:
Tough workout. I've always subscribed to the idea that however long I could maintain a certain pace by myself in practice, I could expect to maintain that pace for twice that distance in a race. By that logic, a 20 minute 3-mile tempo would put you in about 41:30 10K shape. That sounds about right, don't you think? I know you ran a hare above that at Abe's, but that's a tough course.
I think I am capable of a 41:30 10k on a flat course with good weather conditions. I ran 42:06 at Abe's and it isn't really a fast course. It was also pretty humid that day. People who ran the 10k at Passavant in June as well as Abe's generally ran about 60 seconds slower at Abe's. I improved 10 seconds. I always have to be different.
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