Miles:
5798 total / 114 in 2014
Goal:

NYCM 2013, then BQ in 2014. Set some other PRs (5K < 21, 10K < 44, 13.1 < 1:37) along the way. (Plus open water swims and tris in summer!)

Neal J ran: Aim: 7 miles tempo at...

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  • 11 miles
  • 01:32 time
  • 08:02 pace
  • 1553 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
Tempo 7! 11.41 mi 01:32 08:02 pace

Aim: 7 miles tempo at goal half-marathon pace (7:38/mile, or 1:39:59). Success!!! 7 miles 53:03 (7:34.7/mile, or the same pace as last week's *5* mile tempo), all miles 7:38 or less, last mile 7:23. Plus, I definitely had the juice for more at the end! Very happy run with some excellent (and continuing) post-run endorphins, too! I think my legs with this effort are telling Elyssa G. that she's going to have a killer sub-1:40 tomorrow at the National Half-Marathon. 3.41 miles warmup 29:27 (8:39/mile) including pick-me-ups to 7:30 pace. 1.05 miles cooldown 9:20.

  • Chanthana Great Performance
    Great Performance:

    Outstanding, Neal!! Wondering if you take any nutrition.

    over 3 years ago

  • Neal J.

    Thanks! I gatoraded prior to the start of the tempo miles (but nothing while tempoing). I also had a bagel right before my warmup.

    over 3 years ago Like1 person

  • Samantha G.
    Samantha G.

    Killer tempo!

    over 3 years ago Like