Friday, November 25, 2011

Toughest Run I had In Eternity

Last night I did a tempo run. (N.B. all information in Imperial measure)

Here's how it looked on the weekly plan.

Thursday
1k intervals
6ish miles
2 mi wu + 6x1K @ 5K pace* w/90 sec recoveries + 1 mi cd
*5K pace = 9:31

I always trust the coach so 6-ish miles is under an hour of running for me ... so I timed my night to eat a light meal with my wife (P.S. Canadian Thanksgiving is in October).  Let the food settle.  Go for my run and be home before everyone got back, shower and read the last couple of chapters of Born To Run.

Here's how it turned out:

Split Distance Target Avg Pace Avg HR Max HR
1 2 13:22 118 154
2 0.62 9:31 9:21 142 150
3 0.1 14:23 133 147
4 0.62 9:31 9:26 143 152
5 0.11 13:41 139 151
6 0.62 9:31 9:33 142 149
7 0.1 15:00 135 151
8 0.62 9:31 9:38 143 150
9 0.11 13:28 125 151
10 0.62 9:31 9:37 139 153
11 0.11 14:07 122 153
12 0.62 9:31 9:29 134 147
13 1 15:01 120 143
 Summary 7.26 11:40 129 154
Interval Ave 9:30 141
Max 153

So how did 6-ish miles turn into 7 1/4 miles?  Why, for example, did I suck so much?  I was marathon-shuffling back on that last split ... I was tired!  Why, on the 8th split did I suddenly want to change hobbies and stop running and take up knitting?

Too many questions.  Here's a simple one:

I'm running the 5k Santa Suit run in Burlington on December the 10th (last year's report), what should my target pace be?

4 comments:

cdnhollywood said...

That was a fantastic book - I loved it.

And I'm very interested in your data now that I have a new Forerunner 305. I've yet to break it in. :(

Soon, soon...

Kate said...

I thought you were going to ask what you should wear. I could've gotten behind that question.

XLMIC said...

I am going out on a limb and saying you should try running that 5K in 5K pace... 9:30. ;-)

You can do it. For real. You CAN.

Laura said...

...that's a tough race because of the Santa gear. Hope it is an awesome one for you!