Friday, August 29, 2008

Getting comfortable in the 7's

My Boston qualifying training program has begun. Tuesday night I ran my set of 3, 1 mile repeats. The goal was to hit 6:12 each mile. I didn't quite make it as I ran 6:23, 6:34, and 6:39. Even so I feel pretty good about it.

Tonight I was to run an interval workout. 2 miles easy, 2 miles at 6:45 pace, and 2 miles easy. As you can see I almost hit the goal. My 2 hard miles averaged out to 6:53. I am extremely happy with that. These workouts are my first venture into the 7 min/mile and below pace zone so I am happy just to get there. Maybe with some time I'll get comfortable there.

I ran with my Ipod tonight and it REALLY help push me through those hard miles. I'm a child of the '80s so I had Motley Crue and AC/DC rockin' in my head. I posted the Youtube video above so you could enjoy it too. If you don't remember it's from the Dr. Feelgood album which has many great songs for running. Try not to remember the hair and the leather though.

Next up: Sunday, 13 miles at 7:56 pace.

Route:--Elev. Avg:1161 ft
Location:Edmond, OKElev. Gain:+42 ft
Time:05:22 PMDifficulty:2.8 / 5.0
73 F temp; 84% humidity
73 F heat index; winds S 8

Distance:6.00 miles
Speed:7.3 mph
Pace:8' 14 /mi
2 Miles Easy
2 Miles at 6:45 pace
2 Miles Easy
Elevation (ft)
Pace (min/mile)
MilePace (min/mile)Speed (mph)Elevation
actual+/- avgactual+/- avg
19' 02+0' 486.6-0.7+43 ft
28' 29+0' 157.1-0.2-30 ft
36' 57-1' 178.6+1.3-56 ft
47' 07-1' 078.4+1.1-49 ft
510' 11+1' 575.9-1.4+102 ft
69' 28+1' 146.3-1.0+33 ft
end********** ft
Versus average of 8' 14 min/mile
** Insufficient data to calculate this split


aoc gold said...
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Southbay Girl said...

I can't even imagine running those speeds! Sick man sick!!!!

Calyx Meredith said...

Look at those times! And I just now saw the new picture on the sidebar - FUN!!