- Mile 1 - 8:28 - 32 ft
- Mile 2 - 8:30 - 43 ft
- Mile 3 - 8:26 - 0 ft
- Mile 4 - 8:26 - 12 ft
- Mile 5 - 8:18 - 61 ft
- Mile 6 - 8:21 - 63 ft
- Mile 7 - 7:46 - 0 ft
- Mile 8 - 7:33 - 14 ft
- Last .78 Mile - 7:23 - 23 ft
Showing posts with label taper. Show all posts
Showing posts with label taper. Show all posts
Sunday, March 13, 2011
National Marathon taper week 1 of 3
The week of training at an elevated pace relative to my previous weeks are making me feel ready to run hard. The 8 mile marathon pace run today felt easy and I am happy to see a significant negative split even though it was a positive elevation gain on the way home. The splits were (distance, pace, elevation gain):
Friday, April 2, 2010
Tapering toward Race Day and Vacation
I have been putting together a series of race pace runs that are actually fairly easy to maintain from 3 miles to 6 miles. I feel like I can run the 7:30-ish pace for the full 10 miles no problem. This becoming more apparent as I am getting more rest and can run with energy. I was on vacation this week and ran only one time while relaxing at the beach, but the 7:00/mile pace over 2.61 miles I maintained was pretty easy. I have a little over one week left until this race and am feeling strong.
Wednesday, April 22, 2009
Twighlight loop around the hood
I never knew that socks could make such a difference. I bought a pair of Balega Enduro socks for my upcoming marathon and gave them a trial run this evening. OMG the words fail me they felt so good. They even have a cool website.
Short summary of the run. I ran well, I am finding that I can fairly easily run 8 minute miles, even when I am not trying to go fast. I got chased by the largest German Sheppard ever, interrupted dinner for a family of deer, and got cheered on my neighborhood kids. Not bad.
Stats:
- 6.01 miles
- 48:09
- 8:00 min/mi
Saturday, April 18, 2009
Negative splits are for rock stars
Saturday mornings. My Saturday mornings are the days I relish most because it is the one time in a week where I have an hour or two to myself to see what I am all about. I am in my taper so today's long run is only 12 miles. I am trying to find my marathon pace so I set out to go out at a pace a bit above my goal time and come back at running my goal pace with increasingly stronger paces. Fat chance.
I still don't know my goal time. I felt good the whole time, but when I looked at my Garmin around mile 5 I realized that I was going too fast and had little hope of returning at a faster rate. I gave the negative split attempt a go, but I could not seem to match my effort at the start - I was tired. I did, however, push myself to my second fastest mile for my last and am grateful for that. Now I know what it takes to be an elite. I will have to train to my highest ability and have the confidence in myself to push beyond when the effort is required.
Split | Total Time | Total Distance | Elevation Gain | Elevation Loss | Average Speed | Max Speed |
|---|---|---|---|---|---|---|
| Summary | 01:39:00 | 12.01 | 2,219 | 2,219 | 08:14 | 03:09 |
| 1 | 00:08:10 | 1.00 | 150 | 128 | 08:10 | 06:59 |
| 2 | 00:07:50 | 1.00 | 159 | 170 | 07:50 | 06:44 |
| 3 | 00:08:05 | 1.00 | 76 | 129 | 08:05 | 06:49 |
| 4 | 00:08:11 | 1.00 | 238 | 243 | 08:11 | 06:10 |
| 5 | 00:07:54 | 1.00 | 453 | 464 | 07:54 | 03:09 |
| 6 | 00:07:59 | 1.00 | 326 | 361 | 07:59 | 05:09 |
| 7 | 00:08:56 | 1.00 | 121 | 73 | 08:56 | 07:16 |
| 8 | 00:08:21 | 1.00 | 207 | 202 | 08:21 | 05:16 |
| 9 | 00:08:11 | 1.00 | 91 | 98 | 08:11 | 06:50 |
| 10 | 00:08:30 | 1.00 | 159 | 71 | 08:30 | 07:36 |
| 11 | 00:08:52 | 1.00 | 155 | 161 | 08:52 | 07:26 |
| 12 | 00:07:52 | 1.00 | 84 | 120 | 07:52 | 05:56 |
| 13 | 00:00:04 | 0.01 |
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