Lisa improved 10 seconds per mile, I improved 5 seconds per mile since our last 5 mile tempo on 9/24. We'll be adding a regular threshold/tempo run into our weekly routine, it seems to build great confidence, strength and stamina.
Mile 1 - I knew I wanted to get out pretty quickly, 5:23 was a touch faster than I anticipated
Mile 2 - Held pretty close to the pace I set, hitting the Mile 2 marker at 10:50 for a 5:27 second mile
Mile 3 - Still hanging tough, feeling good, hit 3 miles at 16:20, 5:30 for the third mile.
Mile 4 - Some jerk taking their kid to private school honked at me, refusing to share the road, scaring the living $%^! out of me, so my adrenaline jumped which was an unwelcome surprise at this point in the run. I lost some focus and legs got heavy for a few minutes. Hit the 4 mile at 22:00 for a 5:40 4th mile.
Mile 5 - Still recovering from the adrenaline jolt, felt like I was speeding up toward the end, but apparently not, finished at 27:45 in a 5:45 last mile.
I think if the car incident didn't occur I could have held closer to a 5:35 pace on the last two, but I hate to make excuses, so I'll have to hammer it next time.
Type: Tempo/Lactate Threshold
Workout: 27:45 (Lisa 30:35)
Goal Pace: < 5:35 (Lisa <6:25)
Actual Pace: 5:23, 5:27, 5:30, 5:40, 5:45 (AVG: 5:33)
(Lisa 5:52, 6:00, 6:11, 6:17, 6:15 (AVG: 6:07))
TOD: 7:00am
Warm up: 1mi
Warm down: 2mi
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 8
Weekly Mileage: 50.75
Posted on
Fri, November 6, 2009
by Clayton Burnett