Today's Workout: Tempo Run
Course: Delaware Street Out & Back - Ankeny, IA
Workout: Tempo Run
Total Time: 1:34:19
Avg Pace: 7:15/overall & 10 miles@6:41
Avg HR: 158
Elevation Gain: 171 ft
Calories Burned: 1,831
Temp: 37 Degrees, Humidity 100%, Wind Calm
Someone asked me the other day why I put so many workout details on my blog. Well, I've always been interested in how others workout and what they do before races, so I share my info in case there's anyone else who likes doing the same thing. Consider it a benchmark of sorts I guess. If you're faster than me, look at it and smirk and know that I'm not in your league. If you're slower, maybe you can glean some helpful tips from what I do. Or just simply ignore it all together and keep doing what you're doing. It's just information, man - no big whoop.
When I started Project 3:09, I had a few goals I wanted to achieve along the way. The two big ones were this:
1) Set a new PR in a 5K ... CHECK!!! Did that a few weeks ago at the Leawood Labor Day 5K - 18:29
2) Run 10 miles at an average pace of 6:45 during a Tempo workout ... and this morning ... CHECK!!! 10@6:41/pace
Now these two particular goals weren't deal breakers in getting me to a 3:09 marathon - but I had never done either of them before, and I knew that if I wanted to run the fastest marathon of my life, I would have to run several other distances faster than I'd ever ran them before. So I was freaking super pumped after this morning's workout went as well as it did. Here are the splits:
Miles 1-2 Warm Up ... 8:50 7:59
Miles 3-12 Tempo Pace ... 7:26 6:54 6:38 6:31 6:37 6:40 6:29 6:35 6:35 6:34 (6:41 avg pace)
Mile 13 Cool Down ... 10:19
Of course I had some pretty ideal conditions this morning in Ankeny, IA with 37 degrees and absolutely no wind on pretty much the flattest course that I train on. But still, I feel pretty good about how it turned out. Now I've just gotta get through a 20 miler on Saturday and then hold it together for two weeks during taper. Am I gonna run a 3:09 at the Prairie Fire Marathon in Wichita? I dunno. I'll give it a shot - but yes, I realize over 10 minutes is a lot to take off of my PR. But if I don't do it, it won't be because I didn't put in the training and do everything in my power to get there ... so we'll see I guess. Hope your training is going well!
... be great today!