The Next Step

April 30, 2024

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Location:

New Palestine,IN,USA

Member Since:

Oct 23, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

5k - 18:59 (3/09)
4M - 25:06 (9/09)
10k - 41:01 (11/07)

Half - 1:25:58 (11/09)

Marathon - 3:06:33 (12/09)

Short-Term Running Goals:

1:25 for the half marathon
Sub 39:00 for the 10k.
~~3:07 marathon~~
18:30 5k

Upcoming Races

Long-Term Running Goals:

Break 3:00 for the marathon.

Personal:

Married, two daughters (18 and 15). Masters runner trying to get competitive in my age group.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Ride 5 (Red) Lifetime Miles:						372.70
ASICS Excel 33 Lifetime Miles:						152.00
Saucony Ride 7 Lifetime Miles:						249.00
ASICS DS Trainer Lifetime Miles:						212.20
Asics Cumulus 16 Lifetime Miles:						241.30

Tue, Jun 24, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	4.00	0.00	0.00	11.00

Another great day (57, sunny) to run. Today I planned on doing my medium long run but wanted to add a twist by doing the last 4 miles at marathon pace. I want to practice running faster with tired legs. I felt pretty good starting today just the normal stiffness. It takes awhile to get the old body going. After a couple of miles I was feeling pretty good and on a day like today you can't help but enjoy running. After about 6 miles I started slowly picking up the pace and by mile 7 I was comfortably into marathon pace (7:10). It felt comfortable running at this pace. I didn't feel like I had to push very hard to maintain it but started to feel tiredness in my legs the last 1/2 mile to mile. I ran the 4 MP miles in 7:12, 7:15, 7:13, 7:05.

85:04 (7:44 avg)

Comments

From Tom on Tue, Jun 24, 2008 at 18:20:32

Great workout Jim. I think these type of mid to long distance tempo runs with the tempo miles at the end are ideal for 1/2 marathon and marathon training.

From JimF on Tue, Jun 24, 2008 at 18:24:54

Thanks! This is the first time I have done this workout but I think I will be doing it more often getting ready for the fall marathon.

From Tom on Tue, Jun 24, 2008 at 18:28:05

One variation I like to do is the progression run where you run a few miles easy then ramp up the pace by 15-30 secs per mile each mile up to where you finish the last mile at 1/2 marathon pace.

From JimF on Tue, Jun 24, 2008 at 20:22:20

Progression runs sound good. Do you ever do them on long runs like 16 to 18 miles?

From Tom on Tue, Jun 24, 2008 at 21:50:12

I think I have done a couple in this mileage range. Something like do the first 1/2 (8-9 miles)at easy pace then start increasing pace every mile clear through to the end.

From JimF on Wed, Jun 25, 2008 at 10:32:54

Tom, thanks for the advice. I have only run one marathon and it was not very good so this training is a little foreign to me. This time I want to be prepared for the marathon and do it right.

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