Thursday, August 06, 2009

Tempo Redemption

After a brutal attempt at a tempo/LT run last week, I'm happy to report that I redeemed myself tonight!

After a 4K warm-up, we set out for the 6K (3.72mi) tempo/LT portion along paved park trails. I found myself running between two pace groups, which worked out just fine. I focused on keeping the faster group in my sights and preventing the slower group from catching up.

Splits, brought to you by my brand new Forerunner 205. :)

[Goal = 5:00/km = 8:03/mi]

1K: 4:58 (7:59/mi) Good. This is good.
2K: 5:01 (8:04/mi) Watch it.
3K: 5:03 (8:08/mi) Quit slacking.
4K: 4:54 (7:53/mi) That's better.
5K: 4:53 (7:51/mi) Nice! Can I do it again?
6K: 4:48 (7:43/mi) That's what I'm talking about!

Average pace: 4:56/KM = 7:56/mi

(Overall numbers with warm-up/cool-down = 12.43K @ 5:27 = 7.72mi @ 8:46)

And you know what? I felt good! Don't get me wrong, I was huffing and puffing enough to scare a small child, but I wasn't dying. My legs felt good, too. I had some pain in my tush, but that's likely because my physiotherapist was digging her elbow into it an hour earlier.*

What a nice feeling to have a great run.

*No worries... nothing is wrong. Just went in for a little 'maintenance' appointment to loosen everything up. I also broke the news to my PT that I'll be going Goofy next year, and she was less than thrilled. I'm pretty sure she's already penciled me in for a few appointments in January. ;)

29 comments:

RunningLaur said...

Holy crazy fast! Wow!!

Mel-2nd Chances said...

Awesome!! Looks like the new Garmin treated you well today! :) Nicely done!

TNTcoach Ken said...

Wow, a great run. That's something you won't see me post on my blog! I just live vicariously through you.

Mark said...

Excellent!! Finished strong!! I like how you critiqued each km- that's good stuff!

chris mcpeake said...

Got to love it when its a really great run. Nice to see you are enjoying the garmin

joyRuN said...

Wow! Verrrryyy nicely done, Marlene! You blew your goal tempo pace away.

Shannon said...

Awesome! Great job! And I can't wait to hear all about the Goofy run! I've never met anyone who's actually done it!

Morgan said...

I will have to come cheer for you at the Goofy since it is in my backyard and all!!! You crazy girl! Great times last night!

lindsay said...

nice job! i'm glad you had a good run and shot of confidence. it's tough when those runs don't turn out as well as you think they are.

hooray the goofy! soo much fun :)

Lacey Nicole said...

a feel good run is the best thing EVER!!!!!!!!!!!! way to push it!!! that's a long time to be tempo-ing and you really busted it out over that last k!!!!!!!!!!!!!!! woo woooo!!!

Nicole said...

Great work!! How do you like your new 205? I've been looking at that one now...but it just seems so massive. Does it feel massive on your wrist?! GL with the Goofy Race and a Half. How fun!!

B.o.B. said...

The stuff we put our PT's through. LOL! Hey at least we are keeping them working.

Great job on the speed work. Feeling good means you are getting faster and stronger. Way to go!

Jess said...

Yay for redemption!

Fair Weather Runner said...

WHOO-HOOO on the LT run. oh and i'm a total KM idiot, so i thank you for your mile conversions.... sheesh americans ;) anyway, excellent work! can't wait for your marathon redemption!! it's gonna rock.

Lisa Slow-n-Steady said...

you are on FIRE! good job

Meg Runs said...

Yeah, strong finish!

Natalie D said...

yay for the great run! good job!

Denise said...

I'm glad someone had a good run...I just struggled through a 10 miler. Have no idea what's wrong w/ me lately.

Jamie said...

Awesome job on that speedy LT run! Way to come back this week strong!

teacherwoman said...

Those runs that are GREAT are the best. Heck, I had a 3.5 mile run today that was great. SLOW. But no pain. :)

Runner Leana said...

Less than thrilled? Really? You would think she would be ecstatic that you might be visiting more often!

Wow, sweet tempo run Marlene!!

Chic Runner said...

NICE JOB! You annihilated that tempo run! Hooray! Glad things are going good and that your PT already has you penciled in. ha ha that made me laugh!

sneakersister said...

Awesome job! I love that feeling.

trialsoftraining said...

hey heyy right on target!! faster, even! :) GOOD STUFF!!!

Heather said...

Great job! You are getting speedy!

X-Country2 said...

Nice! Way to kick that tempo run's butt!

J said...

Great run! At least you have a good relationship with your PT. have a good weekend!

Mama said...

That's some kind of fast! Good job!

MCM Mama

aron said...

AMAZING job!!!! i need a tempo redemption myself :)