Monday, April 20, 2009

Tempo Run

Objective: 2 mile warm up/16 mile tempo @5:40/ 2 mile cool down.

Result: 16 miles 1:27:52 (5:29 pace)
I felt very strong during this run and am very pleased with the results. I was able to attack the hills that I encountered, maintain my effort past the crest, and recover on the back side. To have this kind of control was a lot of fun. My slowest split was 5:44 (hill) and my fasted split was 5:17. My last two miles were in 10:35 (that was tough).

Weekly Goal: I have to get my mileage up over 100 for the next few weeks. I need the volume to be able to race well at Vermont City.


  1. holy crap. That would have won the Derry 16 miler're in great shape. Keep it up!

  2. What is your goal for VT? Time or place?

  3. I want to run 2:28 first of all. I would also like to be first Vermonter and maybe top 5 overall? What do you think?

  4. Damn impressive run ... and then to follow it with the mile repeats the next day ... solid