"He conquers who endures" - Persius "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel
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Future running partner.
Keeping up with my 40+/week Added tempo run this week. Only 4 miles (+1warm up and 1 cool down). Ran these at avg 7:09 but seemed a bit fast. I understand a tempo to be a run that is brisk and that you can hold for an hour and that you are not exhausted at the end. This was the case for my run, but it wasn't long enough to tell. How do you know what the right pace feels like? I plan to add a mile to these every week so I can get up to 10 miles on the tempo.
Training is going well. Ran a couple of races recently (PR in 10k and 4 mile) am now running at 50mpw. Most easy with one day of some type of speed work. I have a HM this weekend and looking for some thoughts. My goal is for a sub 1:35. Mind you this is a 14+ min PR for me but that was before I ran by building any kind of base. I call than my dysfunctional running period. Anyway, I'm looking to go out at 7:15 and hold steady throughout the race. Course is hilly for central Indiana which basically means we have a couple of speed bumps but it does go through quite a few subdivisions and so changes directions frequently (no turn arounds but several 90 degree turns) My base is there and McMillan times fall perfectly into place. Since I don't race much, I'm looking for some last minute thoughts. Is an even pace a good idea? Should I go out at 7:20 and hit it harder later?
CONGRATS on the PR's. Have you done any race pace running on similar terrain as the course. If not, and if I'm wearing your shoes, I would start conservatively. Maybe about a 7:30 pace and just feel it out. If you get to 7 miles and you feel like your not pushing it then you can speed up and run a negative spit. Either way you should end up with a big PR. If you've been able to maintain a 7:15 pace in training for 7 or 8 miles then I'd say you have a really good shot at sub 1:35. Also keep in mind that on a hilly course your mile splits are going to very a lot. Mine do by up to a minute depending on whether that mile was mostly uphill or mostly downhill. Don't let that send you into a panic. Just focus on maintaining a smooth controlled effort and look at your overall time over several miles to make sure you are on pace.
Prince of Fatness
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Not at it at all.