Saturday, August 1, 2009

Long Hills Tempo

I was not looking forward to this run all week.  16 miles of Iowa country hills.  Teresa and I went to "Friday at the Fountains" with neighbors and friends.  I tried not to have a drink but I ended up have a few...or so.

I tried to get Sam to run with me, but he has his own running plan.  I think he was going to run 12-16 miles on the treadmill at 5-10% incline.  Yawn.  I couldn't do that.  Nick was thinking about running with me, but he ended up running with the Striders and Ms. Burt.  I asked Curtis to run as well, but he had no interest in doing this workout.  That's okay, this would be a good test to see where I was at with my training.  Here we go...  

The first two miles did not feel great.  I was worried that this would be a long day.  The legs didn't feel like they had enough today.  By mile 4 I started feeling better.  Mile 4 was the first mile that I dropped below 7:00...it was also mostly downhill.  All I wanted to do was average 7:20 or so.  As the hills started coming (mile 5 - 8) I expected the pace to slow a bit, but I picked it up.

By mile 10 I was averaging under 7:00.  I had to drop 5 6:40s to get my pace down.  I knew that I couldn't keep this pace up with the final hills but I kept on pushing through.  At the 13.1 mark I was at 1:30:55 which is around 6:55 pace.  The last 2.5  miles were slower but I still felt pretty good.

Following is split breakdown of the run.  This new Garmin does really cool things. 

Mile
Time



Pace


Total01:48:40

06:58

100:07:20


07:20

200:07:02


07:02

300:07:14


07:14

400:06:56


06:56

500:07:09


07:09

600:06:58


06:58

700:06:57


06:57

800:06:54


06:54

900:06:42


06:42

1000:06:43

06:43

1100:06:47


06:47

1200:06:40


06:40

1300:06:49


06:49

1400:06:56

06:56

1500:07:12

07:12

1600:04:15


07:07


Today was the last tempo / full effort run before Pikes.  13 Days to go!!

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