Tuesday, June 26, 2012

Best Tempo Run ... Ev-v-ver!!!

Today's Workout ...
                  Course:  Downtown Lees Summit Course
                     Miles:  14            
            Total Time:  1:42:25
              Avg Pace:  7:19/Overall, 10miles@6:54
                  Avg HR:  157
               Workout:   Tempo Run

     Elevation Gain:   429 ft
 Calories Burned:   1,978
                     Temp:  72 Degrees, Humidity 61%, Wind 10SE

Probably my best Tempo Run ever this morning.  Felt strong and fast and really didn't have to work much to keep pace until the last two miles.  Didn't stop the clock a single time either, which was awesome!  Even though today is going to be near 100 degrees again, the morning was beautiful - only 72 degrees with about 60% humidity.  I'll take that all summer please.  It also helped that I ran three out & backs in downtown Lees Summit, where it's very very flat - but still, it was a great run for me!  The splits are as follows:

Warm Up ... 8:55, 8:11, 7:46
Tempo ... 7:08, 6:59, 7:03, 6:50, 6:49, 6:59, 6:45, 6:54, 6:48, 6:50
Cool Down ... 8:27

I was trying to work a lot more on a consistent pace, which didn't go so well.  There are a lot of old giant oak trees in downtown Lees Summit and as I ran under them this morning, my Garmin kept losing track of me.  And when it got the signal back, it adjusted the pace for the time it lost me.  Thus, most of the time when I looked down at my running pace this morning, it was either much faster or much slower than I was actually going.  So it was tough to keep it steady with the GPS constantly adjusting.  But other than that I felt really good about the run.  My legs are a little sore and tired now, which is to be expected.  But I see some results and know that I'm getting stronger and faster.  Heck, I almost set a 13 mile PR this morning just working out ... AWESOME!!!  Project 3:09 is right on schedule!!!
... be great today!


  1. NICE!! Awesome work, and how cool that you felt so great during such a hard workout!

  2. Great workout! You are in great shape currently. Keep it going!

  3. Awesome job...your training is cruising along!

  4. You, sir, are a machine. Killer splits. Did you leave burn marks on the path?

  5. so

    "Ev-v-ver" was the bestest part. ;)

  6. Doesn't look like you'll have any problems at all hitting your 3:09 this fall.

  7. I don't follow your training in detail, but it seems like recently you've been getting back to your old self out there. Nice work!

  8. Solid! Project 3:09 is going to soon become project 3:05 and then 2:59:59 if you ask me. This training WILL payoff Jim!

  9. Your training is very motivating! Definitely helps to push me to train harder!

  10. You have been right on top of your game lately....and yes, you KILLED that run! Looking forward to seeing what you can do next marathon....I have a feeling its going to be great!


Thanks for stopping by ... your comment's always welcome!