Wednesday, February 2, 2011

Workout ... Legacy Park Track Tempo

            Course:  Legacy Park Community Center Track
                Miles:  15            
                Time:  1:47:37
        Avg Pace:  7:10/mile
         Workout:   Tempo Run
               Temp:  9 Degrees, Wind 13NW
          Calories:  1852
  Total Ascent:  0 ft
            Avg HR:  160 bpm (86% max)
Miles this week:  34

Good tempo run - unfortunately it was on the indoor track at Legacy.  I'm not sure that type of workout really translates to anything.  My times are SO MUCH faster on the track than on a real course with elevations, so I take them with a grain of salt.

Miles 1-7 ... 7:42/mile
8:48, 7:58, 7:58, 7:22, 7:29, 7:07, 7:14

Miles 8-15 ... 6:41/mile
6:47, 6:57, 6:50, 6:58, 6:26, 6:44, 6:33, 6:18

I felt really smooth the entire run and actually physically stopped for water 6 times for about 15 seconds each ...  but kept the clock running, so my overall pace could have been closer to 7:04/mile, which I would have been very happy with for 15 miles.

I'm starting to feel stronger and faster, like I'm peaking at the right time for Austin.  I really don't plan on killing myself there since Boston is only a few weeks after that.  My goal is a nice smooth run around 3:30. If it weren't for the hills, I think that would be pretty easy, but course is somewhat challenging, so we'll see. For this race, I would rather aim a little low - I'm not really trying for a PR - hopefully that will come on Fargo's flat track this summer.

Pretty good workout though, I felt okay about it! 

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