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Great 3 mile fartlek run

10 Sep

Comments: I want to be able to increase my speed just a tad bit. My overall goal for next year’s Columbus Distance Classic (1/2 marathon) is to be able to run a 9:30 minute mile all the way through! I am not sure if that is possible, but I am going to try.

I worked on my training plan for when I am done with the Columbus 1/2 marathon in October. That will give me just over 6 months (May 2nd ’09) to work on my speed and overall endurance. I have adopted Hal Higdon’s intermediate 1/2 marathon training guide and basically will follow that one, repeating it almost twice after the C-bus 1/2 leading up to the CDC. Included in that training program are tempo runs every other week.

Today I learned to be grateful that they are only every other week! I did my own version of a tempo run this morning: 1/4 mile easy, 1/4 mile fast, 1/4 easy, 1/4 fast, and so on, doing that for a total of 3 miles.

The last 2 fast 1/4 miles were a challenge, but I stuck it out thinking about the Rolos (chocolate caramel candy) that a co-worker had on her desk. If I made it all the way I promised myself 2 of them (I am not going to mention I had 2 pre workout!).

Mile 1: 9:19    Mile 2: 9:35    Mile 3: 9:36

I am very excited about the time, but I really need to learn to not push myself when running the easy part in a tempo run.

Time: 10 am

Weather: 62, sunny…nice!

Clothes: MiT shirt, Adidas shorts

Shoes: Saucony ProGrid ( 343.9 miles) <– I REALLY need to get on the ball and buy new shoes *sigh*

Distance: 3

Time: 28:30 = fastest in over 3 years!

Split: 9:30

Course: Under 670 (1.5 miles out & back)

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1 Comment

Posted by on September 10, 2008 in 3, Fartlek, Running

 

One response to “Great 3 mile fartlek run

  1. william carter

    September 11, 2008 at 8:14 am

    Congratulations!! It is an amazing thing when you have one of those runs where everything just seems to go right. I guess running is kind of like what they say about golf… you just have to forget the bad shots (runs) and remember only the good ones.

    Look out Columbus.

     
 
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