Thursday, September 27, 2012

Checkpoint No.2 ... CHECK!!! 10@6:41

Today's Workout:  Tempo Run
                  Course:   Delaware Street Out & Back - Ankeny, IA
               Workout:   Tempo Run
                     Miles:    13          
            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!

12 comments:

  1. awesome!!!!i have enjoyed reading your workouts and watching your progression with your goals!!!
    totally inspirational!
    you.rock!

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  2. Niiiiice! I've said it before and I'll say it again. Mcmillan tells me based on your 5k time that your capable of 2:59:56! Don't set your PR's in training....throw down the hurt on marathon day!Believe me I completely understand how scary it sounds but you've gotta take big risks to get even bigger rewards. :):)

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  3. You have been running insanely well recently, assuming that you have good weather it seems like you definitely will smash that 3:09 goal. Heck, you may get as low as 3:05 or something like that

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  4. Your work outs have helped. I have definitely become stronger with the advice you gave me on my leg work outs! Keep posting!

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  5. I have recently started reading your blog and a couple of others - I came upon your blog after I saw the video of your wife's first marathon (so sweet). I am running disney next year and it will be my first marathon. What you are doing is incredible - it takes a tremendouse amount of dedication and will power - best of luck at your next marathon and I can't wait to read about how it turns out!

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  6. You are going to kill it! I can't wait to read about it!

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  7. Yep, you'll go under 3:09. Probably under 3:05.

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  8. It's all going so well. Just stay uninjured and I'm pretty sure you'll smash your goal.

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  9. Your progress has been so awesome!

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  10. now that my marathon is done, I've had time to catch up on some blogs. I ALWAYS love yours. we share a similar passion, and I absolutely LOVE the details.

    do not set limits on your abilities. I learned this at the Top of Utah a few weeks ago.

    great workouts! great race ahead!

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  11. Very impressive Jim!
    I appreciate the details of the workouts, your training is looking awesome this year.
    One question...after project 3:09, what's next?
    Just curious.

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