April 24th, 2009
Woohoo! I went for a 6-mile tempo, not anything Hudson advised, but because 3 weeks ago I did a similar tempo and wanted to collect new HR data on it for comparison. Of course, I could have skipped this thing entirely because, according to McMillan, the 10K on Sunday gives me a 7:15 Half pace and I find McMillan pretty accurate – but it was nice to have the extra shot of confidence and confirmation this tempo provided.
| Mile | Pace | HRR | Max |
| 1 | 7:13 | 172 (83%) | 175 (85%) |
| 2 | 7:06 | 176 (86%) | 178 (87%) |
| 3 | 7:10 | 178 (87%) | 180 (88%) |
| 4 | 7:12 | 180 (88%) | 182 (89%) |
| 5 | 7:18 | 181 (89%) | 183 (90%) |
| 6 | 7:14 | 181 (89%) | 182 (90%) |
| Avg: | 7:14 | 178 (87%) | 183 (90%) |
My HR was high in general (64 degrees, Noon run) but I’m not worried, especially after seeing how high my HR got at the 10K. The main thing is the last few miles stayed steady and didn’t rise much, which bodes well for sustainability. I averaged 7:14/mi which comes out to a 1:34:45 Half. I really hadn’t planned on attempting to crack 1:35, but maybe I need to just go for it. We’ll see.
Before I sign off, I want to give a shoutout to Jim, my trusty blog commenter, online racing buddy and friend. He’s doing a tough marathon this Sunday, Big Sur, so here’s to a great race and enjoy the view. 
Go, Jim, go!
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Tags: 4 Responses to “Last Tempo Of The Cycle”
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you should totally go for it. No question.
and Jim, have a great race in Big Sur. They put on one hell of a26.2 mile party.
You have everything you need: endurance, speed and, perhaps most important, “speed endurance.” Now get out of your own way. You are ready.
Hugs to you, my gals!! I love “Now get out of your own way.” True, true, true!
Thanks for the shout-out Flo, and DP, As for toughness, it depends on how fast I go.
Hmm. Gonna be tough!