That’s More Like It

I moved my main quality workout of the week to today (Saturday) to make more room for a tempo session plus a taper later in the week. Today’s assignment: 2 miles Easy, 100 minutes Marathon, 2 miles Easy.

So what Marathon pace to use? At CIM I averaged about 7:53 on a net downhill course, but haven’t been feeling vary fast this week. So I decided on 8:00, or 7:50 if I felt good during the run.

I ran with the Karen’s Saturday group on the Iron Horse Trail in Walnut Creek. It’s a former rail bed and very flat. I stayed with the main body whilst warming up, although they were going at close to 8:00 pace, a bit fast. When I later informed Karen of this, she was relieved. She thought it felt a bit hard for easy pace!

Then I accelerated and averaged 7:53 on the outbound leg, 7:40 on the return, 7:47 for the round trip. The difference was partly due to a headwind on the latter part of the outbound leg, but I also indulged myself with a little acceleration at the end, covering a mile in 7:23. The distance was about a quarter mile less than a half marathon, at a pace that would cover the half in 1:42 or so. Not bad for a solo run.

That is pleasing. I feel fast again. Oh what a fickle creature I am.

Francisco is training for Boston and was doing tempo intervals in front of me. He gradually diminished, but was still just visible on the straight sections until I turned around. He later admitted to being a little nervous, on his own so far (9 miles) from the starting point. It would be horrible to have an injury flare up and have to hobble back. I carry a cellphone on long runs for safety, and so do some of the women runners I know – but few men.


7 Responses to “That’s More Like It”

  1. 1 Flo March 8, 2009 at 5:51 am

    Lol, you did math on my blog, now I have to do it on yours. So 1:42 comes out to a 7:47 avg pace…Fabu! Sounds like a wonderfully strong run. Great work, speedy.

  2. 2 Flo March 8, 2009 at 5:52 am

    Oops, I saw you wrote that, just in a clever way 😉 so I missed it. I’m just waking up.

  3. 3 Jim E March 8, 2009 at 10:41 am

    Happy Spring Forward Day Flo, Hey, our math came out the same!

  4. 4 Flo March 8, 2009 at 7:18 pm

    Great minds think alike. 😉 Happy Spring to you, too!! Hey, so considering your marathon is purported to be god awful hard (wait, you didn’t get the memo?) what would your goal be if you shooting for a flat one? Inquiring minds wanna know…

  5. 5 Jim E March 9, 2009 at 7:01 am

    Oh Crap. It’s hard?
    For a flat one I suppose it would be: OK 3:30, Good 3:25, Dream 3:20, which would be 7:38 pace. For Big Sur, I’ll be winging it mostly. Maybe 7:50 on the flat bits, go by stress level on the ups, go fast on the downs.

  6. 6 Flo March 9, 2009 at 8:34 am

    I think you’d get your dream pace. This is going to be a fun year for you and PRs.

  7. 7 Jim E March 9, 2009 at 9:07 am

    Ah, PRs to come. You and me both!

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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)


March 2009
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