am - 12.25 1:32.14 158/179 3x2 tempo with 1/2 mile steady recovery... 1.875 14:53.2 139 wu to track 0.25 2:03.3 143 wu 6:26.9 170 6:30.8 176 0.5 4:14.3 161 recovery 6:44.1 170 6:40.9 174 0.5 4:18.1 160 recovery 6:55.3 167 6:49.1 170 0.25 2:12.6 159 8:57.6 151 barefoot on track - easy... 1.875 15:28 148 I guess it's time to be honest with myself. I was hoping that I could do these tempo repeats at 6:10 per mile. I've been attempting to have my MP training be at 6:46. If I could do that and have tempo runs be 6:10, I was looking at a 2:57+ marathon. The past three weeks, Monday runs were all 3x2miles at MP which I did around 6:50, 6:41 (both on the track) and 6:54 (TOU course - the hard part...). Before that, Mondays were tempos targeting 6:10, but one week was 6:38 (3x1.5) and 6:46 (4 miler). I think that what I've been calling MP training really looks a lot like tempo training. I'm think I can do the half in 1:24 (according to the McMillan running calculator, that puts me somewhere near 2:57 for the full - on the same type of course) since in a non-race situation, I did it in 1:27:36 last Friday (6:41 per mile - though there is over 600 ft of elevation drop...). I must have a weak 'internal governor' - knowing I have another repeat, I just seem to run hard enough to call it hard, but not hard enough to hit 6:10. I guess I need to do 1 mile all out, or 5k all out with no other plans for the day to see what kind of speed I really have. pm - 3.0 37:46.7 121/140 Very easy with wife.
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