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.

4 comments:

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

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

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  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?

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

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