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5ksandcabernets: Tempo run training

5ksandcabernets

Tuesday, September 9, 2008

Tempo run training

I'm really beginning to like Tuesdays, when I usually run a 6-miler with the gang from Lukes Locker.
 
But lately, I've been mixing a tempo run in with the run
 
This morning: warm up for about 13 minutes
 
Then 20 minutes hard, but not all out sprinting (I covered 2.97 miles in this time period, a 6:44 mile)
 
Then a 15 minute cooldown.
 
During the 20 minute hard part, I spent a little more than 11 minutes over 90 percent max heart rate. It was a hard workout and I was definitely ready to stop at the end, but I could have run another mile at that pace if I had to.
 
I seem to be steadily improving with this run. The first time I did it, on Aug 14, I covered 2.85 miles in 20 minutes. Two weeks ago, I covered 2.91 miles in 20 minutes, and today of course was 2.97.
 
At this rate of improvement, I'll be able to cover an entire 5k in 20 minutes by the first of October.
 
Today's pace would have given me a 5k time of 20:51. My 5k pr is 21:09. So, all these miles I've run and all this speedwork is paying off.

3 Comments:

Blogger rodney said...

Looking at these times you're logging, that 10k pr of 46:57 should fall in the near future. Are you doing all single day runs, or are there any 2-a-days?

September 9, 2008 at 9:10 PM  
Blogger Just_because_today said...

looking forward to seeing a 20 5K or sub 20 soon in your book. You are doing great!

September 10, 2008 at 8:47 PM  
Blogger rebecca said...

Written In March
(1)

The cock is crowing,

The stream is flowing,

The small birds twitter,

The lake doth glitter,

The green fields sleep in the sun;

The oldest and youngest

Are at work with the strongest;

The cattle are grazing,

Their heads never raising;

There are forty feeding like one!
(2)

Like an army defeated

The snow hath retreated,

And now doth fare ill

On the top of the bare hill;

The ploughboy is whooping--anon--anon

There's joy in the mountains;

There's life in the fountains,

Small clouds are sailing,

Blue sky prevailing,

The rain is over and gone.

~~~by age of conan

September 13, 2008 at 9:33 PM  

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