Friday, March 12, 2010

"Not pushing it"

So much for that... my legs felt pretty much back to "normal" yesterday and as usual, I got caught up in the excitement of running with the group.

After our regular ~2K warm-up jog to the park path, we set out for our 5K tempo run. I tagged along with someone from the 3:45 marathon pace group for the first half, then gradually pulled ahead.

5K @ 5:00, 5:00, 4:50, 4:50, 4:35

(= 8:03, 8:03, 7:47, 7:47, 7:22 / mi)


I'm really getting the hang of these workouts and hoping to incorporate some longer tempos runs later in this training cycle (something I have not done before).

In other news, IT'S FRIDAY! As I mentioned yesterday, we have our first big 30K (18.6mi) long run this Sunday... unfortunately, it's supposed to rain all weekend. :/ This could be one long and wet run.

Have a great weekend, and stay tuned for a fundraising giveaway next week!


Win a Oiselle long sleeve top @ I Run Because I Can

34 comments:

Lisa said...

Best wishes with the 30K this weekend. I hope the weather holds out for you!

The Happy Runner said...

Great workout, Marlene. Good luck w/the 30k!

TNTcoach Ken said...

Woman, slow down and smell the roses! You are flying..........

Mel-2nd Chances said...

Happy friday!! Hope it's not too soggy for the 30!

Laura said...

Awesome run! I was the same way last night..an easy-ish run turned into a 9km run at my fastest ever.
Happy 30km to you as well. I have the feeling I will be leaving an extra jacket with our support crew to change into on Sunday.

wannabewriterrunner said...

Ugh, it's supposed to rain here too. I guess I just suck it up and brave the wet?

Staci Dombroski said...

Great workout! Look at those negative splits :-)

J said...

It is supposed to rain her all weekend too! Total bummer! Then its supposed to be sunny monday!!! I wish I could go to work Saturday and then take off monday!

Jill said...

Speedy 5K, nice job!! It's gonna be cool here this weekend but no rain. I just wish warm temps would just hurry up and get here for heaven's sake! Have a great weekend and an EXCELLENT long run!!!! :)

destination262 said...

Those are some great times!! Here's to rain running! It's supposed to rain here tomorrow too, so I too shall be running in the rain! (hopefully). Good luck on your long run Marlene!!!

MCM Mama said...

Nice pace!

I'll be running (and volunteering) in the rain this weekend. I don't envy you the 18 miles though.

Rio said...

Since we can't change the weather, just embrace the rain, if it should choose to do so during your run!

Tricia said...

have a great weekend!

objectsevents said...

that is a VERY pretty tempo run!!!!!!!!!!!!!!!!!!!!! speedy AND progressively speedier!!!! five miles shazzzammmm!!!!! :) happy friday!!!!!!!!!

Mel -Tall Mom on the Run said...

I feel your pain, it is raining buckets here and I am SICK.. Hoping I can still make it 18 miles tomorrow.. Not looking good so far. UGH!

Have a great weekend buddy

Aneta said...

good luck with the 30. hopefully it doesnt rain.
ive been itching to go running. a week without running is not good!

have a great weekend

Morgan said...

Look at you Speedy McSpeederson!!!

Jocelyn said...

Really smart not to push it! :) Still great tempo girl! Great job. Happy friday

teacherwoman said...

I love how you translate your splits from K's to Miles for us American's that aren't used to computing wth the Metric system! You sure are speedy! Good luck this weekend with your 30K! I hope it's not to wet for you!

Ali said...

Super Fast!

Have a great 30k on Sunday

TMB @ RACING WITH BABES said...

Hope the weather holds out! You are going to rock that 30K!

Meg said...

I hope you have a great 30k, I'll be thinking about you! Have fun!

ajh said...

Good luck on the 30 K and I hope you don't get drenched. Did you post that giveaway super small so no one will go there? Good strategy!

Amanda - RunToTheFinish said...

funny how running with a group can get you moving faster!

Heather said...

Nice job on the run!

have a good weekend. I think my 18 miler is going to be pretty wet and rainy this weekend too.

Hannah said...

You kicked butt! Way to go, woman!

runnernic.com said...

GOod luck on the run this weekend! I hope the rain holds off for you! :)

Anne said...

Wow, those are speedy times!
Good luck with the 30K this weekend.

Anne said...

Wow, those are speedy times!
Good luck with the 30K this weekend.

Badgergirl said...

Good luck with your 30K this weekend!

Jamie said...

Awesome job on the tempo run! Good luck with the long run. Hope it's not too wet

Amy said...

Thanks for the comments and the follow on my blog! It's nice to know someone is reading!

30km! Wowza! I saw on the news that it's supposed to get windy in your part of the country tonight, I hope it's over by the time you run. Good luck!!

sneakersister said...

Hi Marlene, I know I've been bad at coming over here to leave comments but I have been reading all of your posts in my Reader. You've really been running strong lately, that tempo goes to prove it. I am a big proponent of tempo runs, you really nailed that one. Looks like you should have gone at faster in the beginning. Are you going to add more to your schedule?


Congratulations in your recent half marathon, by the way!

Denise said...

great paces!! you're running so strong!