Saturday, January 20, 2007

Tempo 1x15 and 2x 10

I could feel a little from yesterday’s effort on this morning’s tempo. We have minimal black ice and a few snow flurries just to keep it interesting.

Bowker Flats probably went down as a PR. All the while I feel anxious of not making the pace. Hopefully this will subside with time. The track gave me a reassurance every 90 seconds. At Willis Hill I met a very stiff wind and realized I ran out of real estate to work a good ten minute tempo. I’ll consider scratching it in the future. The best part of it is the effort, by far the most strenuous. After cresting Belcher Hill it was just marking time until the ten was up.

Almost fell into a slow jog on the c\d and caught myself to move along after picking up the water bottle. I had to stop several times to adjust my left shoe as it was too tight around the ankle and then too loose. Early on (days) a small blister had developed on my left back of the heel upper. It seems to be okay now.

1x 15, 2x 10 Tempo

Time

Pace

Distance

w/u

7:40

7:15

1.06

Bowker Flats

14:57

5:48

2.58

Recovery

5:10

9:15

0.56

Willis Hill

10:28

6:05

1.72

Recovery

5:19

9:04

0.59

Belcher Hill

10:01

5:45

1.74

c/d

5:20

7:00

0.76

Total

59:00

6:33

9.00

This brings the MP total up to 15.5M, up from last week. Let’s see if 6-7 pulls in for tomorrow’s long run on the Boston Marathon Course.

Training: am, snow, 28, Tempo, 9m 59:00, 6:33 pace 157 HR

2 comments:

  1. Nice going! Especially in the tough conditions.

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  2. Nice run today Mark, good luck with the long run w/pace work tomorrow. This will finish off a nice week of running.

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