Site:
http://www.facebook.com/gphipps
Miles:
6845 total / 996 in 2013
Goal:

CIM on 12/8/2013. BQ of 3:25 is the goal. New half PR of 1:35:19 makes me feel this is possible <8-)

Greg Phipps ran: I dropped my car off ...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 4 miles
  • 00:35 time
  • 07:56 pace
  • 535 calories
  •  
  •  
  • 358 ft climb
  • 176 max hr
  • 164 avg hr
    • Currently 5/5 Effort.
    effort 5/5
 
Staticmap?size=150x150&sensor=false&path=weight:2|color:0x0000ff|enc:e%7bw%60fbo%7ddvxam%40%7e%40u%7e%40sf%40%60%40ejck%40l%3fnb%5ef%40lfldraxo%7caganaaapin%3fpnl%5era%7cgd%40tc%3fzmpi%40vsts%60akr%40gxakzyna%40lybtkbd%40%5bds%40tunkzgf%40bffbxjh%40b%40jb%40n%3fnmnoal%40ucba_%40pcax%40k%40r%40_%40t%40qr%40qdagv%40dhf%3fp%40czgpkp%5bx%7dafbwf%40m%5ccn%3fp%40jbbddbjpg%3fl%40gb%40od%40w%40ramzub%7efa%40pas%5eivm%40ha_a%7ccq%40fbe%40v%40ga%7eaaahag%40b%40u%40b%40%7b%40%60%40mdraia%5c%5bny%40f%40q%40t%40madbyzovwafbs%60%40c%40laqefo%7b%40%7cb_ava%7dajb_at%40kfnd%7d%40%60aovuh%40udakbaqjkcj%40g%60%40sx%40%5bx%40%5dp%40iabbyr%40wba_%40vbs%7eae%40lbur%40%5dt%40%5bp%40yb%40a%40z%40%3fvrt%40bt%3fb%40kb%40g%40%60agvbpftff%7edlt%40a%60aibbizaor%40lfnbv%40ulai%40vb%7b%40fa_%40jae%40ncb%40jt%60%40%60bzn%40%5elalj%40fj%40%40fakx%40%7b%40%60fud%40e%40b%40mtkvgvelamlacn%40%3fh%40fp%40als%40%60%40qpkb%7cbkbfbcgvgk%40hayr%40%5d%60bq%7caqha_%40vaga%7cbc%40vao%40bbo%40ja%5db%40%5bz  
alright Levee - Tempo 4.38 mi 00:35 07:56 pace

I dropped my car off to get serviced this morning and ran home. The plan was to do a tempo. Great morning fo a run. Chilly but beautiful. The plan was to do 3 miles fast and then a slow warm down. I am really working on trying to not be slave to my watch and get better at understanding my pace. Boy do I have work to do <8-)

I went out way too fast. My starting pace turned out to be 6:30ish - eek! By the end of the first mile I was really feeling it. After 1.5 miles I had to stop. My lungs were hurting and I was feeling very outside my comfort zone. Looking at my data now my HR ws up but nothing I haven't done before. This is me learning to cope with this different kind of pressure when I am trying to run faster. So I walked for 30 secs or so and then started up again. Stopped again for 30 secs or so at the end of two miles and then pushed the last mile again.

Splits (including all the stops) were 6:55, 7:39, 7:49 and then I cooled down at 9:00 pace for the rest of the run.

So I take away from this that pacing is still an issue for me, and I need to do more runs like this to get used to the different feeling. I am running a 5K at work next Tuesday. Should be interesting <8-)

I get to run back to pick up my car this afternoon. My first two a day - Woot!

over 1 year ago via Garmin

  • Scott K.
    Scott K.
    Scott K.

    Great workout. Good to understand your limits and pacing is key to the tempo run.

    over 1 year ago • Like • 1 person

  • Terese B.
    Terese B.
    Terese B.

    Great job getting the miles in and errands done at the same time. You're speedy fast!

    over 1 year ago • Like • 1 person

  • Paul H.
    Paul H.
    Paul H.

    Speedy pace

    over 1 year ago • Like • 1 person

  • Noel
    Noel
    Noel

    Nice run as usual, Greg. Do you keep tabs on your stride rate? I've found that I can run at a pretty steady pace if I keep my stride rate constant and just vary my stride length if I want to increase/decrease speed.

    over 1 year ago • Like • 1 person

  • Greg P.P
    Greg P.
    Greg P.

    Thanks Noel! Its something I have been experimenting with a bit. Not to the extent I know you have. My main focus is just trying to get my cruise speed up. I am not quite sure where my cadence lies right now.

    over 1 year ago • Like