Met up with MichelleL and MattK this morning for a 10 mile tempo run, it was very cold about 23 when we started. we ran out to Osborne corner for a 3 mile warm up and then we stretched and then Michelle made sure that we started at the invisibe starting line??? She made some comment about be to much like somebody??? I can't remeber who though?!?!? When ever I run with Michelle I always wait for her to write our split's and then I copy and paste. She is far better at reporting than me. So here are the goods.....
The plan was to do a 10 mile tempo, at marathon pace, with two .8 faster tempo pushes inside (like 6:00ish pace). So 4.2M @ marathon, .8 @ 10Kish, 3.2 @ marathon, .8 @ 10Kish, 1 mile @ marathon. This workout is adapted from a workout in Jack Daniel's Running Formula "Elite" marathon training plan, but that workout is 14 miles of tempo, and I haven't tempoed more than 8 miles since the marathon, so I thought 10M would be hard enough and it was. The goal is to change gears faster without going anaerobic so that you can shift gears back to marathon pace. We did a 5 mile loop in the SF riverbottoms since MattK knew he might now be able to do the whole workout. The course is SF Golf Course 5M.
| |
Pace |
Ideal pace per course tool
|
Descript |
Mile 1
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6:27 |
6:14 |
Downhill piece within, conversational, easing into it
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Mile 2
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6:35 |
6:31 |
Slight uphill, TylerS conversational, fierce headwind for 1/2 of this mile
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Mile 3
|
6:45 |
6:37 |
slight uphill, headwind off and on, MattK drops off, Tyler seems unchallenged and bored, I have some mental weakness but plow through
(I was not bored, and it was challenging)
|
Mile 4
|
6:38 |
6:58 |
Uphill, but have some tailwind (probably why split is faster than course tool projection)
|
.2
|
6:02 pace
|
na |
steep downhill
(I loved this part)
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| .8 |
6:02 pace
|
na |
gradual downhill, gear switch to faster tempo pace
(I was kind of lucky at this point I hit a high! I felt really good and was surprised that I was feeling so good) Michelle can switch gears faster then me though! I think that she drives an automatic.
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Mile 6
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6:49 |
|
turn around and do loop backwards, gradual, then steep uphill
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Mile 7
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6:24 |
|
downhill but headwind
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Mile 8
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6:19 |
|
slight downhill, MattK joins, tailwind off and on
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| .21 |
6:22 pace
|
|
slight downhill, some tailwind
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| .82 |
5:57 pace
|
|
slight downhill (SF riverbottoms road), MattK stays with us
I remember asking Michelle when her watch was going to beep so that we could stop running so fast.
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Mile 10
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6:38 |
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flat, and "nice" uphill portion to get to Osborn's
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So the first loop was 32:45, 6:31 ave pace and the second loop was 32:20, 6:26 ave pace. Not too shabby. The 32:45 is predicted as a 6:20 pace if the course were flat per the course tool. I am glad that I survived the run and glad that I got out of bed and met up with MattK and Michelle. It is always such a good feeling when you finish a work out like that. It's like finishing a race with in a training run, at least for me. | 