Great Job!
Well I went for my 6 mile run tonight.... and ended up doing 6.2 in 1:00:47!!!!!!! A 9:49 pace and it was BE-AWESOME! I wanted to puke and pass out at the end. The first 3 miles were slow because I was going to just run easy, but after the 3rd mile I said screw it. I am so happy that I am going to show off my splits mile for mile! Mile 1 - 11:32 Mile 2 - 11:12 Mile 3 - 10:58 Mile 4 - 9:21 Mile 5 - 8:05 Mile 6 - 8: 10 .2 - 7:29 I am so happy and tired at the same time, this is so far my fastest 10k yet and I have never reached so close to doing a sub 8 min pace before!!! My legs are sore, I will be doing a lot of stretching and icing and rubbing, and really enjoying my next 2 rest days!!! WHOOP WHOOP for me!!!!
Well I went for my 6 mile run tonight.... and ended up doing 6.2 in 1:00:47!!!!!!! A 9:49 pace and it was BE-AWESOME! I wanted to puke and pass out at the end. The first 3 miles were slow because I was going to just run easy, but after the 3rd mile I said screw it. I am so happy that I am going to show off my splits mile for mile!
Mile 1 - 11:32
Mile 2 - 11:12
Mile 3 - 10:58
Mile 4 - 9:21
Mile 5 - 8:05
Mile 6 - 8: 10
.2 - 7:29
I am so happy and tired at the same time, this is so far my fastest 10k yet and I have never reached so close to doing a sub 8 min pace before!!! My legs are sore, I will be doing a lot of stretching and icing and rubbing, and really enjoying my next 2 rest days!!!
WHOOP WHOOP for me!!!!
First Race
Hot Chocolate 5K Chicago November 4, 2012 30:17
Second Race
Penguin in the Park 5K Decatur Illinois March 23,2013 27:08
Scott
Great run freesoul!
5K (6 total) PR: 28:16 (5/5/13) 10K (2 total) PR: 1:05:02 (5/19/13) 4M (2 total) PR:44:46 (4/7/13) [yet to "race" one of these all-out] HM TBD 10/12/13
Upcoming Races:
Capitol Hill Classic 10K 5/19/13
Baltimore 10 Miler 6/15/13
NY Giants Run of Champions 5K 6/23/13
Goal Race of 2013:
Baltimore Half Marathon 10/12/13
Sparker, in most plans, the length of time or distance for your tempo run doesn't include the warm up or cool down. I don't know what HH does. If you're not used to sustaining tempo pace for that long then it would be fine to take it down to something you're more comfortable with.
McMillan has a good video about tempo runs here that might be helpful.
Started C25K Feb. 2012! First 5K 5/1/12 32:00
Current PRs: 5K: 26:03 12/15/12 10K: 58:32 9/23/12
10M: 1:26:15 3/16/13 HM:1:56:00 4/14/13
Sparker, in most plans, the length of time pr distance for your tempo run doesn't include the warm up or cool down. I don't know what HH does. If you're not used to sustaining tempo pace for that long then it would be fine to take it down to something you're more comfortable with. McMillan has a good video about tempo runs here that might be helpful.
Sparker, in most plans, the length of time pr distance for your tempo run doesn't include the warm up or cool down. I don't know what HH does. If you're not used to sustaining tempo pace for that long then it would be fine to take it down to something you're more comfortable with.
Thanks
Zelanie I just watched a few of the videos....so helpful! I want to begin speed work sometime soon-ish.... First I need to get back to a regular running schedule pain free of course....and this clarifies a lot!
7 recovery pace miles tonight.
PRs: Marathon (2:55:08; '11) Half (1:21:14; '12) 10k (36:28; '11) 5k (17:48; '11)
Glad you liked them! He is so calm he really makes them sound doable!
There are so many of you here, I can't do a shoutout to all of you, but just wanted to say great running to everyone!
LRB, you and I are maintaining about the same mpw. I likey.
Kay, great pace on that run! Being my teammate, I am cheering you on every day.
Luke, sorry to hear about the PF. I hope it doesn't have an impact on your race.
Heidi, wow! I would run out and buy those shoes tomorrow if I didn't already know that you are just plain fast, regardless of what you put on your feet.
Phil, hope you recover quickly. I'm glad to hear it's done and you are on the mend.
shirfan - nice pace and total miles. I can relate to the nicer weather. I was able to run on the paths here ice free today, what a wonderful feeling that was!
damaris, I'm glad you are ok. That must have been scary to have a near death experience like that.
Scotty - I have gone to bodyflow classes at my gym. They are great - a little yoga, tai chi, and pilates mix.
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