Course: Hy Vee Out & Back - Ankeny, IA
Total Time: 1:27:02
Avg Pace: 7:15/pace overall 6:44/pace middle 9 tempo miles
Avg HR: 155
Workout: Tempo Run
Elevation Gain: 198 ft
Calories Burned: 1699
Temp: 65 Degrees, Humidity 76%, Wind 6SW
Last fall at the Kansas City Cerner 15K (9.3 miles), I set a PR, finished 36th out of 975 overall, and won my age group with an average pace of 6:54/mile. During this morning's Tempo Run, I ran the middle 9.3 miles at a 6:44/pace!!! I would have smoked my PR by 10 seconds per mile. Man ... that felt great!!! The weather was perfect, the course was flat, and I didn't stop the clock at all. Here are today's splits ...
1)8:38 2)8:02 3)7:28 4)6:44 5)6:46 6)6:33 7)6:46 8)6:32 9)6:37 10)6:42 11)6:29 12)9:43
I know this sounds like a broken record every few days, but I can't begin to explain how well my training is going right now. I am so fortunate to be running with almost perfect health this summer. I feel stronger and faster than ever. Of course, I'm training better, stronger, and faster than ever too - which helps. But it's just so awesome to run pain free and without having to limp or compensate for some muscle or tendon that's not 100%. I couldn't ask for more from my summer marathon training so far ... hopefully it will pay off in the fall! Project 3:09 ... GOT EEEEEMMMM!!!
... be great today!