Wednesday, May 28, 2014

Good Tempo Run Bench Mark

When I really get ramped up at the bulk of my marathon training, I'll typically do a Track Speed Workout on Tuesday, and then a Tempo Run on Thursdays.  But since I'm currently building my base back a bit, I'm just doing one of these two tougher workouts per week - which is a Tempo Run on Wednesdays.

I felt pretty good about this morning's run considering I'm a little over marathon weight right now at 180.  Plus, I'm nowhere near top endurance shape.  But it felt great to get out there and push it, to at least get a snapshot of my current baseline.  I ran 10 miles total, with the middle 5 at an average pace of 6:27.  Here are the splits ...

8:30    7:44    7:32    6:46    6:31    6:27    6:17    6:15    7:35    7:53 

Later in the summer, hopefully I'll view this as a short, light workout ... but for now it kinda kicked my butt a little. But it wasn't too unmanageable.   Today's Summer Workout Index was 155 ... not unbearable, but starting to feel it.  Pretty good morning!
... be great today!
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7 comments:

  1. Christy @ My Dirt Road Anthem: A Runner's BlogMay 28, 2014 at 1:09 PM

    Great tempo run. I just added in speedwork again this week. but I did intervals instead.. I really like the rest periods :)

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    Replies
    1. Jim ... 50after40May 28, 2014 at 4:53 PM

      Thanks Christy - yeah, I'll probably add speed work back in a couple of weeks

      Delete
  2. CharMay 28, 2014 at 4:48 PM

    That was a nice run. You might think you're out of shape but I don't think you're too far gone.

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    1. Jim ... 50after40May 28, 2014 at 4:53 PM

      Thanks Char - my speed's almost there, but my endurance is horrible right now

      Delete
  3. Cory ReeseMay 29, 2014 at 4:06 PM

    Just reading the paces your keeping makes me nauseous. I'm impressed with how fine-tuned you've got your training. Well done!

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    Replies
    1. Jim ... 50after40May 29, 2014 at 5:02 PM

      Thanks Cory, probably a "stats nerd" more than anything.

      Delete
  4. AnonymousMay 29, 2014 at 8:52 PM

    AMAZING pace! You should be extremely proud! Rock star!!

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