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. ;)
Embracing new goals for happiness in running and life
11 months ago
29 comments:
Holy crazy fast! Wow!!
Awesome!! Looks like the new Garmin treated you well today! :) Nicely done!
Wow, a great run. That's something you won't see me post on my blog! I just live vicariously through you.
Excellent!! Finished strong!! I like how you critiqued each km- that's good stuff!
Got to love it when its a really great run. Nice to see you are enjoying the garmin
Wow! Verrrryyy nicely done, Marlene! You blew your goal tempo pace away.
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!
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!
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 :)
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!!!
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!!
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!
Yay for redemption!
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.
you are on FIRE! good job
Yeah, strong finish!
yay for the great run! good job!
I'm glad someone had a good run...I just struggled through a 10 miler. Have no idea what's wrong w/ me lately.
Awesome job on that speedy LT run! Way to come back this week strong!
Those runs that are GREAT are the best. Heck, I had a 3.5 mile run today that was great. SLOW. But no pain. :)
Less than thrilled? Really? You would think she would be ecstatic that you might be visiting more often!
Wow, sweet tempo run Marlene!!
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!
Awesome job! I love that feeling.
hey heyy right on target!! faster, even! :) GOOD STUFF!!!
Great job! You are getting speedy!
Nice! Way to kick that tempo run's butt!
Great run! At least you have a good relationship with your PT. have a good weekend!
That's some kind of fast! Good job!
MCM Mama
AMAZING job!!!! i need a tempo redemption myself :)
Post a Comment