Thursday, June 14, 2012

Great ... I Said 'GREAT' ... Week!!!

Today's Workout ...
            Course:  Ankeny, IA - Downtown Out & Back
                Miles:  10            
      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!


  1. You are seriously ON FIRE my friend! Wow, wow, wow keep sharing your workouts because they are making me want to work harder.

  2. That's another really strong workout. Keep it up.

  3. I'll say it again... Dude, you are super fast!!!!


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