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!


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

  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. :):)

  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

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

  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!

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

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

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

  9. Your progress has been so awesome!

  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!

  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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