Saturday, February 12, 2011

Workout Journal ... Tempo run before Austin

            Course:  Legacy & Jacomo Loop, The Jack
                Miles:  11            
                Time:  1:18:05
        Avg Pace:  7:34/mile
         Workout:   Tempo Run
               Temp:  38 Degrees, Wind 9 SW
Miles this week:  46

Workout Summary:
Pretty good "Tempo-ish" run.  Obviously I didn't go all out the week before a marathon, but I felt decent about how I responded.  I never really felt like I was pushing too hard, except when running the steep side of The Jack.  My heart rate got up to about 178 then, which wasn't horrible.  Also, I started this run a lot quicker than most to try to simulate "tiredness" sooner.  I didn't run a typical 3-4 mile warmup.  I started pushing a little at mile 2, so overall, not bad.  I'll rest quite a bit this week and hope for the best in Austin. 

I looked back at where I was the week before Utah and Indy, my last two marathons.  It was somewhat encouraging.  My last run before Utah, I ran 8 miles @ 7:52 pace the Saturday before.  The last Saturday before Indianapolis, I ran 16 miles @ 7:26. 

A couple of things stood out to me. 
#1) Right now I'm somewhere in the middle of those two marathon fitness levels. 
#2) I know I ran both of those workouts on really flat courses.  Today's course wasn't killer or anything, but I ran a lot more elevation than with those workouts. 
#3) The temp for both of those runs was above 60 degrees, today was quite a bit cooler at 38.

I think I was in the best marathon shape before Indy, but I started WAY too fast in that race.  My time should have been MUCH better.  If Austin were a flat course, I would feel great about my time, but I'm pretty concerned with how the hills will treat me.  Like I wrote earlier this week, I'm not obsessing on it - I'm just trying to get an honest assessment of where I'll finish.

Garmin Connect Link:
Last "Long Run" Before Austin by running50after40 at Garmin Connect - Details


  1. Well, I guess there's more than one way to skin a cat. You mentioned that you started this Blog to get feedback from other runners. And, I think I got a little Cred now :-) So, I would so not have done that long of a tempo run one week prior. My Coach sure would not let me.

    This is NOT a judgment, just telling you MY approach. Not good, bad, right, or wrong.

    I wish you an awesome race. I gave you a little shout out on my blog today.

  2. I'm going to disagree with Chris--I think it's a great workout if this type of workout has worked for you in the past. You know your body and how it responds during taper. It's also good to put in some faster miles in the final week. Nothing left to do now but finish off the nice taper and then lay it all out next weekend.

  3. So great to have stats to refer back to...that's one thing I wish I was better at...record keeping...

    I think it's great to have a strong run before a race, if for nothing else than to give you a mental edge...

    Now enjoy the taper week! :)

  4. Chris ... No worries, that's exactly what I'm looking for. I just feel sluggish on race day if I don't push myself a little during taper.

  5. I checked out my 2 main training book references (Advanced Marathoning, Run Faster, FIRST), and all of them had a workout similar to this on the last weekend before a marathon:

    Run Faster - threshold run, 2 miles easy, 6 miles at marathon pace, 2 miles easy

    FIRST - 8-10 miles at marathon race pace

    Advanced Marathoning - medium long run of 12 miles (this workout is done at an easier pace though

    It sounds like your planned marathon pace is in this range of 7:40 - 8:00, so sounds like you did almost the exact workout that the books suggest above. And especially since you have done workouts like this for past marathons. Sounds like you are setup well for Austin!

  6. Just found your blog! What an awesome journey you are on!


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