Miles:
7330 total / 1216 in 2014
Goal:

3:35 at Chicago (a 3-min PR). Get back to running 5 days a week. Side-5 more runners (& cyclists). Not hate 5ks.

Chanthana ran: Was told (IN ALL CAPS...

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  • 3 miles
  • 00:23 time
  • 07:49 pace
  • 191 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently 3/5 Effort.
    effort 3/5
good Taper speed workout 3 mi 00:23 07:49 pace

Was told (IN ALL CAPS) to hold back on this workout. It did feel slow, but that's a good thing, right?
1 x 1 mile @ goal MP (8:20) was too fast and against the wind = 8:11
2 x 800s @ 10k pace (7:40ish) were right on! = 3:50, 3:50 (~7:40 pace)
4 x 400s @ 10k pace (7:40ish) were also on pace = 1:56, 1:55, 1:53, 1:52 (~7:40s pace)

Just a couple of easy runs left in this training cycle until race day!

  • Michelle
    Michelle Nice Job
    Nice Job:

    awesome work! you're ready!!!

    almost 2 years ago

  • Jeff H.
    Jeff H.

    You do speed work during a marathon week? I'd be afraid I would pull a calf muscle or tweak something else.

    almost 2 years ago Like

  • Jeff H.
    Jeff H. Get Better
    Get Better:

    Forgot motivation.

    almost 2 years ago

  • Tom S.
    Tom S.

    Well-timed final speedy run, Chanthana. You are looking good with only five days to go. Two short and easy runs to go?

    almost 2 years ago Like

  • Chanthana

    Thanks @michelle and @tom! Just an easy run tomorrow and Saturday until race day. @jeff - I'm going to bubble wrap myself to ensure I don't hurt anything

    almost 2 years ago Like1 person

  • Carol B.

    Fabulous!! What's race day goal?

    almost 2 years ago Like

  • Tim R.
    Tim R.

    Jeah! I want DM to add that as a motivation I can attach.

    almost 2 years ago Like

  • Lora V.

    So exciting - race day is almost here!!!

    almost 2 years ago Like

  • Chanthana

    Thanks everyone! @Carol - aiming for 3:38!

    almost 2 years ago Like

  • Steve P.
    Steve P.

    nice 3 miler and pace!!

    almost 2 years ago Like

  • Kristin
    Kristin

    Nice session! You must be getting excited!!

    almost 2 years ago Like

  • Alfred H. You Rock
    You Rock:

    Awesome speed work, Chanthana! You're looking sharp!

    almost 2 years ago

  • Evelyn D.
    Evelyn D. Good Luck
    Good Luck:

    Awesome taper workout Chathana. You are going to do AWESOME!

    almost 2 years ago