7km at race pace
So this morning I did the run that I was supposed to do on Sunday, which I had rescheduled to yesterday. Hmm. Anyway, it was a pretty basic four miler with the goal of running right at my 8:15 target pace. As usual for the shorter pace runs, I did this at my park where I can check my time every kilometer (just in case I hit GPS inaccuracies from fall foliage), which should be right at 5:08.
Time: 4:55 - 4:48 - 5:12 - 4:57 - 5:11 - 5:08 - 5:14
Pace: 7:55 - 7:43 - 8:22 - 7:58 - 8:21 - 8:15 - 8:25
Not exactly negative splits, eh? Total time was 35:28 for an 8:09 average pace. I went out too fast (with no warm up to speak of), then corrected by going faster, and then had a hard time finding the correct speed as I went on. I should probably do this Sunday’s five-miler on the treadmill just to pound the feeling of 8:15 into my body, even though I hate doing any runs over a couple of miles on the treadmill.
25:14 for 5k when I’m trying to work on long-distance pacing and form isn’t too shabby, though. It gives me some hope that I can meet my 8:00 pace goal for the IBM 10k on the 3rd…
EDIT: Realized that I had somehow missed putting my a km into the time/pace series this morning. At least I had my total down so I could work it out…
Popularity: 3%
Sep 22nd 2004
9:24 AM
I’ve been doing so much aerobic base stuff (=slow) that I wonder if I can move that fast anymore.
Sep 22nd 2004
9:27 AM
Sounds like you’re getting back on track real well. happy training.
Sep 22nd 2004
10:17 AM
Could our workouts have been any closer?
Sep 22nd 2004
10:07 PM
“inaccuracies from fall foliage” I’ve never heard of that before. Do you have problems with your gps every time the seasons change?
Sep 22nd 2004
11:48 PM
Mind if I add you to my site girlfit.com ? Was wondering, how do add the “Referer” listing on your site? Great site!
Sep 23rd 2004
7:30 AM
RickyDad: Considering how much you’ve dropped me in the past, I’m sure you’ve still got it.
Deene (and others): Thanks! Things are going better than I had expected, to be honest.
Mark: You’re completely right. Although your “bad” workout was faster than mine… different goals, I guess.
April Anne: Heh - that park has a lot of overhanging trees, and I get a couple of missed points every run - nothing that can’t be fixed in TopoFusion after the fact, but enough to be a pain if I want feedback over very short distances. Just figured I’d blame it on Fall this time.
Dee: Thanks - and feel free! I just use a little javascript for the referrers - there are tons out there that you can google for.
Sep 23rd 2004
11:03 PM
Quick question: How did you get to put your referrals into categories like that? I have looked for a referral system like yours, but can’t find it ;) Thanks!