About Me

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Austin, Texas, United States
I'll make you laugh, or break my neck trying. This is usually accomplished with daily bouts of swimming, biking and running. A former "chub-a-holic," I got fit and healthy the good old fashioned way and went from a mid-pack athlete to top age group runner and triathlete. I'm a Writer and USAT Level 1 Certified Triathlon Coach. I guess that makes me part Tina Fey and part Jillian Michaels. Visit my coaching site at www.fomotraining.com

Thursday, May 10, 2007

Shake and Bake, Baby!

Did my Pace LAB Run this morning with Thon.

Each loop is 3.5 miles and we were running 3 loops today. The first loop was a total warmup lap and the last two were full-blown race simulator pace.

I'll go into more depth later, but the numbers say everything

Lap 1: 33:21 9:35 pace for warmup

Lap 2 and 3 combined: 48:31 for a 6:56 overall average pace for 7 miles!!!

yee haw, woo hoo and zipidee doo dah!

Here were the mile breakdowns for the 7 miles at pace:




6:50 (with a water stop included)




Looking at the last two splits, I'd say that the GPS must've had a glitch and evened itself out. I don't think we ran a 7:18 and I KNOW we weren't running a 6:11 either. It was probably somewhere in the middle for both miles.

Either way, the overall time doesn't change: 48:31 for 7 miles

6:56 per mile.

That means I definitely broke 28 minutes on a 4 mile tempo run and still managed to squeeze 3 more at a faster pace. Feels good...


Anonymous said...

You tricked me! That's not playing fair! But you didn't have the psychological ick factor of the tempo - so it doesn't actually count!

Deb said...

Wow!!!!That is fast! & it's almost time for the wedding bells to ring!