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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:
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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, Aug 05, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.000.000.0013.00

We had some big thunderstorms rip through this morning but I was lucky and caught a window long enough to get my run in without getting soaked or struck by lightning. Today I wanted to do a medium long run with 6 miles at MP toward the end. I felt good starting out but had some soreness and tightness in my right hip. That seemed to work out after 3 or 4 miles. I did 6 miles easy and then started the MP miles. The plan was to run these at 7:20 pace. Here is the breakdown:

1st - 7:18 (into the wind)

2nd - 7:11 (felt pretty good at this point)

3rd - 7:22 (still felt good just trying to stay on pace)

4th - 7:01 (pushed this one a little too much)

5th - 7:27 (still felt ok but slowed too much after previous mile)

6th - 7:18 (legs started to fell it on this one but ok)

7:16 avg

I was pretty happy with the run considering it was very humid (87%, 75 degrees) and not the best conditions for running. I certainly felt stronger today than I did a couple of weeks ago so I am starting to feel like I am turning the corner. Hopefully the body is getting used to the higher mileage.

1:41:08

Comments
From wheakory on Tue, Aug 05, 2008 at 13:31:20

Nice MP run. The most important thing is to keep focused on each mile, and when you feel your slowing down try to vision something positive to keep you going.

From JimF on Tue, Aug 05, 2008 at 14:27:05

Thanks for the feedback. I lot of times I think I just lose concentration or my focus when I am doing these paced runs. I could probably benefit from a GPS that gives me some feedback on where I am at pace wise or like you said keep my mind focused on a positive result.

From jtshad on Tue, Aug 05, 2008 at 15:55:55

Great workout, way to beat your goal pace! I agree that losing focus is really easy to do (even with a GPS, doesn't help that much with this issue). It is really hard during speedwork and in the middle of a longer run.

Keep it up.

From wheakory on Tue, Aug 05, 2008 at 16:28:40

The Garmin does help to keep your focus on certain pace runs. But like Jeff said on speedwork if your body is fatigue nothing will help, but mental toughness. Just keep telling yourself "I can make it through one more mile". Don't look at a 6 mp ran as 6 miles, but focus on 1 mile at a time.

From JimF on Tue, Aug 05, 2008 at 19:59:51

Thanks guys! In the past most of my speedwork was shorter intervals like 800s so these longer tempo runs are a change for me. Hopefully, I can get more consistent with them and do a better job of keeping them on pace. I am sure they will pay dividends in the marathon.

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