http://connect.garmin.com/activity/141182699
507D009 Q (5.02 miles total : 2.5 miles threshold, 2.52
Easy)
(20 minutes Easy, 20 minutes threshold, 20 minutes Easy
scheduled.)
State street route done at 4:46pm
for 5.02 miles at 9:01/mile in 45:20.
The tempo portion at mile 3-5.5 was not put together at 8:05/mile.
I did mile 3 at 8:19/mile
and mile 4 at 8:40/mile. At mile 5.5 I hit the lap key but it did not
start a new lap. I figure I ran 8:30s for the tempo portion when they should
have been run at 8:05.
What I am seeing…the 800 meters are difficult to put
together at 3:40 with 3:00 recovery and the short tempo runs (20
minutes at 8:05/mile) are also
difficult to put together. But I suspect
I can do Long tempo runs with no problem as I have done this frequently in the
recent past (put together ten milers @ 8:35/mile
for example). I believe I get faster as
I tack miles on to the run! I am
wondering if I can put together the 8:05
miles 6 or 7 miles into the run as opposed to 2 miles into the run. Is it possible that I have a way too slow
warm-up period???
I may consider substituting Long tempo runs in place of VO2M
interval workouts and short tempo runs.
How frequently I do this is unknown at this time. Not to sure if it is a wise practice…but from
what I have read, the tempo runs are of more importance when it comes to
marathon training. I need to think about
this a bit further. But, for now,
Daniels does have a formula in place for identifying the correct pace to run
for long tempo runs (VDOT 41: Tempo run is 8:36/mile for 80 minutes or
8:05/mile for 20 minutes as an example).
And I kind of like going even pace for the most part
throughout a run. Yet…switching up is good
too…Thinking through this as I type folks…excuse the above.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:25
|
1
|
0
|
83
|
9:25
|
|
2
|
0:09:28
|
1
|
8
|
9
|
9:28
|
|
3
|
0:08:19
|
1
|
13
|
19
|
8:19
|
|
4
|
0:08:40
|
1
|
30
|
13
|
8:40
|
|
5
|
0:09:15
|
1
|
17
|
17
|
9:15
|
|
6
|
:13.3
|
0.02
|
0
|
0
|
9:31
|
|
Summary
|
0:45:20
|
5.02
|
68
|
140
|
9:02
|
| 