Tempo Run: 5mi - 3mi @ 7:19 (5.1mi - 3.1mi @ 7:08)
| LA Marathon training program:
Week 13 |
Friday February 9th, 2007 |
Tempo Run: 5mi - 3mi @ 7:19
(5.1mi - 3.1mi @ 7:08)
|
| Weight: 189 |
Time: 7:00pm |
Temp: 18f |
Weather:
Light Snow |
Route:
Treadmill |
Notes:
I missed a run this week, but I did not want to
skip my speed work, so I moved my tempo to friday night.
I could not help but push up the pase a bit, since It was so close to the
fastest 5k I had ever done, which was at 7:14. So I did about half at 7:19 and
pushed it up to 7:03, and then to 6:58. This got me to the time I wanted, of
22:11. This is a testament to the last 13 weeks, this tempo run was faster then
the 5k race that I used to derive my training program. I am quite happy with it.
The nicest thing was that I was not even that wiped
out by this run. I even had enough energy to run the last 200m of of my cool
down at 6:00. (Discovering in the process that my tread mill dose not go above
10 mph. (6:00). But I don't think that will be a problem for at least a year.
Sunday is my last scary run, I'm scheduled to do 20mi, but I am going to
try and do 24. Less then a month to the marathon. I can now officially say that
I have never trained so had for anything. I hope it was worth it.
|
|
View my full 16
Week training program. |