Monday, February 11, 2013

Sub 3 in progress!

Alright Boys and Girls T- 9 weeks until Boston!!

We are in the meat and potatoes part of training. My favorite part! Long ass runs and big appetites!

Here's how my running has been going. I've been slacking on the weekly posts.

Sunday (2/3) 20 miles. 7:21 AVG with the last 5 miles descending: 7:17, 7:09, 6:56, 6:47, 6:33.

Monday: 8 recovery @ 7:33 pace

Tuesday: 12 easy also 7:33 lol

Wednesday: 2 mile warm up, 2x15min, 1x10 min tempo and 2.5 mile cool down. 6:20-6:30 fast miles. 12 total

Thursday: 11 easy at 7:38 pace

Friday: 10 miles in hard wind. 7:05 pace. Fighter mode came out on that one.

Saturday: 10 miles on a very hilly cross country course for a few laps 7:43 pace

Sunday: 16 miles. Middle 12 at 6:35 pace. For those who love splits like me:
warm up: 8:13, 7:44. Fasters: 7:00, 6:40, 6:41, 6:35, 6:38, 6:34, 6:37, 6:27, 6:44, 6:35, 6:31, 6:36 Cool down 7:25, 6:54. My goal was marathon pace of 6:46. I tried to find that pace but it wasn't happening.

So M-F is 80 again. I like 80. It's working for me. My focus is to run my easy at 7:45 to 8 pace to hopefully get my tempo faster. It seems silly that my tempo and long run tempo are pretty much the same pace. 1 mile or 12 it seems the 6:30's pour out. Well, I want better. I want 6:15's for tempo. So we'll see if slowing down has an impact.

Oh PS. I got my age group win medal for the Miami Half in the mail today. Very nice for AG!
impossible to photograph because it's so shiny!

Happy Running!!



  1. Looking good, but remember one thing Easy must be easy and recovery must be easy, so don't worry about pace, just easy...

    We don't want happening to you what happened to a friend of mine, Tired Legs...

    but lady it's looking good!

    1. thank you my dear! I've been doing easier runs and just nailed a tempo today so you guys may have a great point! Well, you do, I just wasn't listening ; )

  2. Coach dion, this girl doesn't know easy!

    1. HAHA! Todd, wait till you see next weeks post! I've been schlepping around very close to 8 pace ; )

  3. After reading your blog for a few weeks, I have been adding crunches and core work to my workouts, and I can already see a noticeable difference in my swim and bike!

    1. Right?! I remember reading about this elite female that said she ran "with her abs" That confused me. But as I develop a stronger midsection I kinda get it. Heck, it's more muscles to use. Can't go wrong with that!