7 Mile Tempo Run @ 6:48/mile
Did a “quick” 7 mile extra-tempo run tonight. I wanted to run 10 miles at about 7:15/mile , but I didn’t have time. So I decided to run shorter distance faster.
I didn’t get a negative split, because my 3.5 miles out was at about a 6:42/mile pace. On the way home I had one mile at an event 7:00 and one at 7:02… but I was able to run last mile fastest at 6:29/mile.
Unfortunately I wasn’t able to make this a full out, no stops run, as I had a couple of traffic lights that caught me, and 2 short stops at a water fountain. These stops were all off clock. But the good news is, no bio breaks were needed. 
Workout:
- Type: Run
- Date: 11/14/2007
- Total Time: 00:47:45.00
- Distance: 7.02 miles
- Average Pace: 6:48.16/mile
- Max Pace: 6:29.19/mile
Filed under: Run, marathon, run, speed training, tempo run |
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4 Comments: :
7 Mile Tempo Run @ 6:48/mile
November 15th, 2007 10:13 am
Sean says:
Nice pace! Pretty soon you’ll be catching up to kipdogg.
November 15th, 2007 10:40 am
Brad Hefta-Gaub says:
Yeah… the problem is, this is way to fast. I mean… I did 7 miles at this pace, but had I not had the stop light breaks, I’m sure I would have been slower, and of course, there’s no way I can run 26.2 miles at this pace…. today.
Although workouts like this make me feel like I do have potential to run faster (as in sub-7min/miles) for distance if I spend a bit more calendar time conditioning myself to this pace.
Baby steps… first I want to complete a marathon “running” the whole way. Since my 3 marathon distance races have been: 2 Ironman runs (which were slow run/walk affairs), and 1 Marathon that I ran for 23 miles at 8:00/mile and then got a stress fracture and ended up walking the last 3.2 miles.
So even completing Las Vegas racing the whole way will be a first. If I don’t achieve my 3:15:59 goal, I will be happy to set a new PR if I run (with walking through aid stations) the whole way.
November 15th, 2007 11:10 am
Sean says:
Yeah, I can relate. I feel comfortable doing the shorter races but doing a decent time in longer runs gets problamatic.
I did a series of races in the previous months to get ready for the marathon. For the 15K I did a 7:19 pace and I was all like “hot dammm!”. Then it was a 7:23 pace for the 20K and a 7:47 and a 7:50 for the 25K and 30K runs. Extrapolating that out for a marathon means I’ll be lucky to do a 8 minute pace. I’ve got plenty of endurace, but doing it fast….
November 15th, 2007 8:05 pm
hardly says:
Damn, man. Pretty fast! Hang in there on your training goals, too easy to go mental.