3 Mile warm up
4 Strides
- 5:06
- 4:24
- 4:45
- 4:50
Total Average Pace: 4:45
Jump Rope (230)
3 Mile 30/30 Fartlek
4:41, 5:18, 5:13, 5:25, 5:11, 5:16, 5:09, 5:45, 5:02, 5:32, 5:16, 5:37, 5:08, 5:30, 5:19, 5:23, 5:10, 6:01, 5:20, 6:02, 5:22, 6:17, 5:35, 5:43, 4:46, 5:40, 5:29, 5:17, 5:09, 5:11, 4:54, 4:44
Time 15:43
Pace 5:21
A couple of things I noticed on this fartlek run. My slow parts were a lot faster than in the past, but my fast parts were a lot slower. I'm not really sure what this means. This isn't the fastest that I've run this fartlek but it ranks second. This was also the easiest 3 mile 30/30 fartlek I've done. I just ran by feel but the feel part ended up being too slow on the fast parts. I just need to get used to doing these again.
Meanwhile Sean and Luis have gotten a lot better while I was away. Both of them ran in the 14:3~ - 14:5~ range. These fartleks can give a good indication of what kind of 5k shape you are in.
Speaking of 5k shape. It's been almost 3 months since I last raced. It looks like I'll have to wait till October 3rd when I do the local Susan G. Komen Race For The Cure. It will be Downtown and last year it drew over 20,000 people. I expect a similar turnout. Hopefully I can do better than last year. That was almost a year ago! I'll be celebrating a year on this blog coming soon :)
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7 comments:
15:43 ≠ 5:21
correct me if am wrong.
Anonymous,
You are correct, it most certainly isn't. When we do our fartleks we use the mile markers at Memorial Park. So occasionally if you don't run the perfect tangents or if your Garmin is a little off then your mileage may vary. The mileage on my Garmin said I did 2.94 miles @ 5:21 pace. But I started and stopped at the mile markers. Since I was to lazy to split hairs on my workout I just put the data that was on my Garmin and called it 3 miles. Who was wrong me or my Garmin? Did I run the incorrect tangent or was my Garmin off? It's a workout, so splitting hairs on markers wasn't worth it to me.
:)
Bill
Wow, guess you should feel flattered someone out there is really reading you blog very closely! Great workout, I am sure you will have a wonderful season.
i thought the same thing. but i also knew if you were at memorial, you really hadnt done 3 miles, but close since its only 2.9 miles around if you run the tangents just so. :o)
HI PRISCILLA!!!
Priscilla,
Thanks for the kind words! Welcome to the blog :)
June,
I started at the 0 mile marker .1 further back than the one you are thinking of. Then ended at the marker you are thinking of. So if it is run accurately then it is 3 miles or somewhat close to that. Now I know how to stir up a discussion or debate :)
Bill
bill was right. he ran 2.94 which is .06 less than 3 miles. .1 miles usually takes about 25 seconds but at bills pace he is probably running it 21 secs. so reallistically .o6 is half of .1 so if he were to go another 10 secs he would have reached 3 miles according to garmins mind. he is actually running the whole 3 miles & not stopping @ 2.9 another words he is not running point to point but continuing to the next marker. so then why the time discrepency by an accurate garmin? its so simple. Get ready guys here we go. When u run memorial clock wise if u stay in the inside lane your garmin will think u ran less if you run on the left outer side which will mean running against other people unless its empty, then the garmin will tell you 3 miles before u even reach the marker. try it. so if u want exact distance according to markers then you want to run kind of in the middle & maybe slightly outer side. yeah bingo. paralysis by analysis. prascila what do youu mean bill should be flatered. there are tons who see his blog they just dont write. Dont you know he is a legend the town's new hero , prominent runner? Our only hope besides Cezr to take down Sean Wade in a friendly way of course. am not trying to start trouble here. Recognize this is Bill Blanchet its an honor and priviledge for you to know him. Good luck guys. train smart.
Anonymous,
I think you found yourself a job during this recession. I'm putting you on my PR team, ASAP.
All joking aside, I'm no hero, not quite a legend yet ;), and run in a different solar system than Sean. I'm just a guy who enjoys training and racing.
"It is an honor and priviledge to know him" :)
I will use this quote for the rest of my life.
Bill
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