http://connect.garmin.com/activity/123860244
460C134
10.27 Marathon Pace Miles
10.27 miles done at 12:13pm
@ 8:33/mile in 1:27:29
Another Tempo Run.
The last five miles are within fifteen seconds of Tempo Pace
I am striving for (7:48-8:09/mile). Mile 6-10 has splits being 8:24/mile, 8:23/mile,
8:18 mile, 8:19/mile and 8:08
mile.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
|
|
|
|
|
1
|
8:57
|
1
|
0
|
74
|
8:58
|
2
|
8:50
|
1
|
0
|
3
|
8:50
|
3
|
8:52
|
1
|
17
|
0
|
8:52
|
4
|
8:44
|
1
|
10
|
31
|
8:44
|
5
|
8:37
|
1
|
9
|
0
|
8:37
|
6
|
8:24
|
1
|
0
|
8
|
8:24
|
7
|
8:23
|
1
|
18
|
11
|
8:23
|
8
|
8:18
|
1
|
11
|
17
|
8:18
|
9
|
8:19
|
1
|
0
|
0
|
8:19
|
10
|
8:08
|
1
|
7
|
11
|
8:08
|
11
|
2:26
|
0.29
|
10
|
0
|
8:27
|
|
|
|
|
|
|
Summary
|
1:27:58
|
10.29
|
82
|
154
|
8:33
|
This ends Week Three of the First Four Week Cycle.
Four weeks planned with Mileage being 30-40 miles weekly.
Four Specific Types of Runs to be done weekly:
Tempo Run 7:58/mile (7:48-8:09/mile)
Cruise Intervals 3x1600 @ 7:43/mile
with 2:00 Rest (7:38-7:48/mile)
10x100s at 6:20/mile
with 1:00 Rest (6:00-6:39/mile)
Long Runs of 10 Miles (every other week Long Run with Marathon
miles tail end)
WEEK 3 SUMMARY:
40.06 Miles done For Week 3. I amended the schedule a bit and hopefully did
not compromise the plan. I had not
gotten the tempo runs to 7:48-8:09/mile
or the cruise intervals to 7:38-7:48/mile
during the first two weeks.
At some point during week 3, I thought that if I were to put
together, during Week 3, many Marathon Pace miles (8:35/mile) over long distances, this would help me to
get the tempo portion miles and cruise interval miles done at established goal
paces for Week 4.
I thus ran 4 Tempo runs this week. I ran a ten miler Saturday. I ran a ten miler Sunday. All five runs by their conclusion were done
at 8:35/mile average (Marathon Pace)
or better.
The thinking is this: If I run slower up front for the
warm-up, then to reach 8:35/mile
overall would require I run faster than 8:35/mile
in middle and tail end of the Marathon pace runs. Thus I would have to run 8:15s, 8:20s,
etc. These paces are pretty close to the
7:48-8:09/mile pace I am seeking for
Tempo runs.
And given the 8:15s and 8:20s are being done at the middle
and tail end of the run (ten milers included), then stringing together
7:48-8:09s toward the beginning of the tempo run (mile 3-6) during week four
should be a strong possibility. I am
thinking next week I should be able to string together 4 mile tempo portion of
run at 7:58/miles. That is what I plan to go for. I will see if this strategy was a good idea.
Tuesday saw mile 6 done at 8:03/mile. Thursday saw mile 2, 3, and 6 done at 8:10/mile, 8:17/mile
and 8:17/mile. Friday saw mile 3-5 done at 8:16/mile, 8:16
mile and 8:21/mile. Saturday had mile 5-8 done at 8:21/mile,
8:14/mile, 8:25/mile and 8:29 mile averaging 8:22/mile overall for those four
miles. Sunday saw mile 6-10 done at 8:24/mile, 8:23/mile,
8:18/mile, 8:19/mile and 8:08
mile.
All of these miles are very close to the goal Tempo pace of 7:48-8:09/mile! And many of the above miles were done late in
the run.
Was it a good idea to give up the Recovery Run scheduled for
Wednesday and Saturday? Yes! One reason: I was putting together the 8:35s at about 82% MHR intensity…and this is
only one percent higher than General Aerobic HR intensity range…and the
midpoint for Marathon Pace miles. So not
overly intense marathon pace miles.
Reason Two: when I was starting my runs, I believed I was
running and my breathing indicated to me that I was running 9:00-9:10/mile pace and 4 miles into the run at times
glanced at my watch noticing the avg. pace being 8:45-8:50. How then given that could I not go for 8:35s???
Why am I running faster?
Well one guess would be…because I am running! Which is to say I am running MORE. And MORE CONSISTENTLY. AND MORE INTENSLY. And yet I have no particular race goals in
mind at this time. There is one goal…to
run my training miles at the paces a VDOT of 42 or better dictates…and to have
these miles be at the appropriate heart rate intensities. In other words – to have the VDOT be 42 or
better.
Also: the cooler weather.
To me, much better than running in the heat.
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