Tag Archives: tempo-run

51 to go and back in the groove…

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Thursday
Good workout – I had today off from work, so that necessitated switching up my schedule a little. Work has been killing me, so I was behind this week, so I did the tempo run today – I’ll do speed work tomorrow, with a 20 miler on Sunday. Also, Saturday is hose testing day at the fire department, so that should be good cross training.

Here is Thursday’s run:

1 mile easy @ 9:22
4 miles @ mid tempo 8:00
1 mile easy @ 9:22

This was a good run for me, I felt pretty solid throughout. It was, however, very HOT!

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Friday
Here is the workout from Friday:

10 minute warm up – 1 mile
1 mile @ 7:15 pace
2 miles @ 7:30 pace
2 * 800 @ 3:29 pace
10 minute cool down – 1 mile

Actuals:
1 mile – 7:11.51
2 miles – 14:54.78
#1 800 – 3:24.97
#2 800 – 3:22.07

Once again, I felt really good. These speed workouts are my favorite, I really feel good running them and I’m able to be very consistent.

I have the Woodbury Country Mile 1/2 Marathon next weekend, I’m really looking forward to seeing my results.

Good luck!

51 days to the Twin Cities Marathon.

Aaron

58 and counting, correctly this time…

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Yesterday was a swim day – nothing remarkable. I didn’t swim too long, I wasn’t feeling great. I got in about 1500 yards or so.

Here’s todays workout:

2 miles easy (9:22 pace)
3 miles short tempo pace (7:30 pace)
1 mile easy (9:22 pace)

This was a solid effort for me. My short tempo pace by my chart is 7:48, but I was feeling pretty good today so I pushed it a little harder and went to 7:30. I would say this is about the fastest I can run any significant distance – anything over a mile or so. My time in training today would have been a little faster then my 5K PR. Nice.

I’m looking forward to the half marathon in Woodbury on August 26th. That’ll be the true test of my training over the past few months and give me a better idea of where I stand for the marathon in October.

58 days to the Twin Cities Marathon. I miscounted in my last post, this is correct today.

Later…

Aaron

No blood, no tears, but a whole lotta sweat…

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Today was a great day. My lunch time workout was exceptional and I feel great! On today’s schedule was a 5 mile tempo run at mid-tempo pace (8:03 per mile by my pace chart). I knocked it out of the park! I started by running 8 min pace and picked it up a little for the last mile or so, bringing my total time to 39:54 – for 5 miles! Sub 8 minute mile pace – for 5 miles!

I’ve never run this fast nor felt this good. The cross training (mainly swimming with the masters group at the YMCA downtown), coupled with the targeted runs, is really paying off big time. I think this training plan is going to really set me up for a great Marathon in October.

Now I just need to focus more on my longs runs. My vacation last week cost me some mileage, and I’m working out how to get back what I lost while I was gone. Otherwise I feel great and I think things are going great!

Later…

Aaron