Just one race at a time

June 25, 2024

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Location:

Bountiful,

Member Since:

Oct 19, 2008

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

Marathons - 15

Marathon pr 3:54:50

Short-Term Running Goals:

PR at St. George Half (painters) 1:51:20

Long-Term Running Goals:

Qualify for 2010 Boston - I did it!!!!

Personal:

Married for 28 years with three wonderful children, and two darling grand children.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Elixir - 08 Lifetime Miles:						35.10
Elixir - Aqua Lifetime Miles:						91.90
Elixir - Metalic Blue Lifetime Miles:						70.20
Elixir - Red Lifetime Miles:						93.60
Elixir - Gray Lifetime Miles:						135.10
Nexxus Lifetime Miles:						19.50
Elixir - Light Blue Lifetime Miles:						184.80
Nike Free Lifetime Miles:						19.00

Wed, Dec 17, 2008

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
1.00	4.00	0.00	0.00	0.00	5.00

5 miles 1 warm up at 10:00 and 4 at 8:30 I had to slow down twice during the last mile it was hard.

My training this week called for 40 min tempo run on one day and then 5 miles at race pace on another. At this point I think they are the same thing because I am training for a half marathon so 8:30 is my race pace and my tempo pace right?

Lifted for bicept, tricept back & shoulders

Gravitron 4 @ 100 5 @ 110 pull-ups still at .3 son banged out six just to show me "they are not that hard mom"....I could kill him

Spin class

Comments

From DonGardinero on Wed, Dec 17, 2008 at 14:30:14

Great run and workout Kathie!!! I don't know how you do it all. Awesome!!!

Dale

From Rhett on Wed, Dec 17, 2008 at 15:35:43

Nice run, try and run through that point where you want to slow down and next time it'll be easier. To me race pace always means marathon pace, and tempo is at or a bit faster then 1/2 marathon pace. But if you are using a plan that is specifically for a 1/2 then maybe they do me 1/2 pace for race pace.

From Smooth on Wed, Dec 17, 2008 at 15:51:21

Tempo pace run is usually done at close to the pace you could currently race for 1 hour. That translates to your half marathon race pace. So, yes your tempo pace is the same as your half marathon pace.

Is the schedule you're following a training schedule for half-marathon? In a marathon training schedule, the race pace run is typically referred to miles run at marathon pace which is slower than tempo pace.

That was an AWESOME tempo run. You're getting so speedy. What's your goal for Painter's?

From Kathie on Wed, Dec 17, 2008 at 20:14:42

I would like to beat 1:53:03 that is my PR but I ran that at Hobble Creek which is a much faster course so I won't be too sad if I miss it.

From Smooth on Wed, Dec 17, 2008 at 23:09:59

Kathie,

My bad, I just look at your short term goal on the left and there it is. PR at Painter's Half 1:53

You can totally do it. This is what I think. On the tempo runs, try to run those 4-6 miles at a pace of 8:25 or faster, closer to the 8:17 end. On the race pace run, do them at 8:38 or slower. I'm guessing that to run a 1:53:00 Half the race pace is between 8:38 to 8:48.

The purpose of tempo run is to improve your lactade threshold, so you run them a bit faster than your goal race pace. I wouldn't run those pace for more than 6 miles and only once a week.

The race pace run miles can be done in your long run. Try running 1/4 to 1/3 of your long run in that pace. I hope this makes sense.

Oh yeah, every time my 16 year old come in the office where I have the irongym on the doorway, he'll bang out 5+ pull ups. He feels so sorry for me that one time he even lifted me up. That might made him feel very "coachy", but totally busted my ego.

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