How To Run Slowly

This morning I was wondering about the wisdom of my new schedule, which involves doing longish runs on Saturdays with the group, then doing quality sessions on Sundays. Today’s session was an especially devilish thing out of Jack Daniels’ marathon plan “A”.

Run 2 miles easy, then 5 X 5 minutes tempo, with 1 minute rest between. A little tough when you’ve run 13 miles the day before, And then run for an hour at easy pace. Urgh! That hour was run at about 10:00 pace. I was pooped. The good news was the intervals themselves. Target pace: 7:15, Actual: 7:08, 7:10, 7:03, 7:08, 7:10. A little fast, but it bodes well that I was even able to do that.

It looks like I’ll be doing an extra race next weekend. There’s a 5K/10K held as part of the Chinese New Year festivities in San Francisco’s Chinatown. I don’t know much about this race, other than it’s started with firecrackers, watched by a large crowd, and of course there are hills.  Gung Hei Fat Choi!


4 Responses to “How To Run Slowly”

  1. 1 Christi February 9, 2009 at 7:32 am

    Jim, your races sounds like it will be a fun one! I hope you have a great time!

  2. 3 Flo February 9, 2009 at 9:00 am

    Great workout, Jim! You’re turning into a certifiable raceaholic, which is fabulous for your readers, who doesn’t love a race report? Have a great week and if for some reason I don’t say it later, a great race!!

  3. 4 jime2 February 9, 2009 at 9:04 am

    … And “I am a certifiable raceaholic” will do for the downhills. Thanks, Flo.

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Race PRs

5K20:43 (LMJS 6/28/09
12K54:36 (Across Bay 3/21/10)
15K1:09:51 (LMJS 19/27/09)
Half1:31:28 (Kaiser 2012
Marathon 3;13:14 (CIM '11)


February 2009
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