Today's Workout ...
Course: Ankeny, IA - Downtown Out & Back
Total Time: 1:11:51
Avg Pace: 7:08
Avg HR: 163
Workout: Fast Tempo Run
Temp: 62 Degrees, Humidity 64%, Wind 9SE
I've probably sounded like a broken record this week - but this has been one of the best stretches of running I can remember in a while! Everything is really beginning to click for a great summer of hopefully getting stronger and faster. I'm healthier than I've been in a long time, and feel fluid and powerful when I run. Such a good feeling!
Today was my second Tempo Run of the week. Usually I'll always do a Tempo Run on Tuesdays, recover on Wednesdays, and then either another Tempo Run or speed or hill work on Thursdays. Today I was in Ankeny, Iowa - just North of Des Moines - which is one of the flattest towns I travel to, so I opted for another Tempo Run. It went really well - following are the splits ...
1)8:39 2)7:37 3)6:48 4)6:35 5)6:40 6)6:22 7)6:36 8)6:46 9)6:58 10)8:08
There were a couple of really good things about this run, and quite a few I need to work on.
The Good: The speed is getting better and better. I'm glad at this point I can real off 7 miles under 7:00/pace without too much trouble. Also, for this run, I started the faster pace at mile 3 as opposed to later in the run. I want to start building speed a little sooner in races and this was a good sign.
Needs Improvement: I'm all over the board on pace. This is easily fixable, but for a stronger Tempo Run I need to find a pace and stick with it instead of ramping up and down. Also, to get where I want to be for Project 3:09, I want to be able to maintain 15 miles at 6:45/pace ... I'm no where near that right now. But it's a long summer and hopefully with the right combination of strength and conditioning, speed and tempo work, and long run after long run - I'll get there.
Also - I've had a lot of questions lately about the change from heel strike to forefoot strike like type of shoes, miles per week, pain involved, etc - I'll write a post on these next week. But all in all, it has been a relative success for me. Hope your running week has been as positive as mine!
... be great today!