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May 04, 2024

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Location:

Acton,MA,USA

Member Since:

May 12, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5K (PR) - 18:02

10 mile - 1:06:01

Half-Marathon (PR) - 1:30:36

2016 Gate City Marathon (PR) - 3:09:44

Short-Term Running Goals:

~~BQ!~~ - Got that monkey off my back.

Join a competitive running club

Long-Term Running Goals:

SUB 3 Marathon

Keep setting PR's as a middle of the pack Master.

Personal:

I am married with 2 daughters 12 & 14.

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Inov-8 Roclite 295 Lifetime Miles:						121.92
Saucony Grid Type A2 Lifetime Miles:						156.64
Barefootski Lifetime Miles:						3.00
Mizuno Wave Rider (2) Lifetime Miles:						173.01
Saucony Mirage 2 Lifetime Miles:						978.82
Saucony Mirage 2 (gray) Lifetime Miles:						622.75
Saucony Kinvara 3 (blue) Lifetime Miles:						706.04
Saucony Kinvara 4 (red) Lifetime Miles:						631.89
Sketchers Go Run 2 Lifetime Miles:						236.30
Saucony Kinvara 4 (oj) Lifetime Miles:						680.17
Saucony Kinvara 5 (blue) Lifetime Miles:						683.21
Mirage 4 - Blk Wit Green Soul Lifetime Miles:						479.05
Saucony Fastwitch 6 - Red Lifetime Miles:						124.17
Saucony Kinvara 5 (green) Lifetime Miles:						414.96
Saucony Ride 7 - (blue) Lifetime Miles:						205.07
NB Boracay Lifetime Miles:						622.40

Wed, Mar 11, 2015

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

5 miles

Tempo fail. 6:48, 7:11, 6:28, 7:08, 6:33. I thought that I would jump right into a tempo with no easing in. Big mistake. The first mile which wasn't all that fast killed me. I backed off for the second and then hit the third mile which was mostly down hill faster. Then backed off again from feeling like I was working too hard. I sped up again for the last mile which started uphill and finished down/flat. Overall 6:50 avg, but not pleased with the inconsistent nature of the workout or my wimpiness.

Saucony Fastwitch 6 - Red Miles: 5.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00	Weight: 168.00	Calories: 0.00

Comments

From Tom K on Wed, Mar 11, 2015 at 13:33:56 from 73.27.178.76

Let's focus on the 6:50 avg.!

Fail? I dunno man, I just don't know.

From Derunzo on Wed, Mar 11, 2015 at 13:53:11 from 173.9.52.242

I hear you Tom. How come slow Joe can rip off a 10+ mile tempo at 6:20 pace and

I basically quit after the first of my five miles?

It wouldn't have anything to do with the thousands of more miles he's run or his superior fitness..... would it?

From Tom K on Wed, Mar 11, 2015 at 14:13:44 from 73.27.178.76

Joe!? 2 years ago, you and I were running the same paces, like, all the time. As in - http://derunzo.fastrunningblog.com/blog--10-24-miles-early-like-3-40am-/04-19-2013.html

Then you found a new gear. Better question is: How can YOU rip off a 5 mile tempo at 6:50 pace (in conditions much worse than I have, BTW), and I can't?

Furthermore!- that link I put up there has you going 10 miles at 7:22 pace. Is it ambitious to attempt to knock a whole minute off that in less than 2 years? Seriously, I'm asking. Look at how far you have come, Kid! It's not like you're some "Also Ran"!

From Derunzo on Wed, Mar 11, 2015 at 14:30:40 from 173.9.52.242

I really want sub 3. Realistically, I'm not there yet. 3 and some single digit number should be the goal.

Appreciate the support man. Boston is starting to consume me..... ahhhhhhh!!!!!

From Derunzo on Wed, Mar 11, 2015 at 14:37:11 from 173.9.52.242

And by the way Tom, you have plenty of speed when you feel like it.

From Tom K on Wed, Mar 11, 2015 at 15:08:00 from 73.27.178.76

Ha! I've been told "It's like you're scared of speed." Funny.

Sub 3. I get it. Sub 3 at Boston? You certainly have the ability, regardless of how deep you're reading into this one run. You do what you want, but if I had it all to do over again, I would have run Boston for the experience of it, made sure I didn't go out too fast, and not given a .... about my time.

From Yasir on Wed, Mar 11, 2015 at 16:02:25 from 99.20.240.157

where do you come up with these terms (tempo fail)!!!!6:50 average is not a fail tempo run.

From Derunzo on Wed, Mar 11, 2015 at 18:25:26 from 73.218.33.75

Hey Yasir,

That first 6:48 that I ran felt like a 5k pace. I was struggling. Then I backed off with a 7:11. The third mile was almost all downhill, hence the speed up. Today just seemed forced to me.

From SlowJoe on Wed, Mar 11, 2015 at 19:27:12 from 104.51.208.13

Nah I agree that's a tempo fail for you. But it's explainable..

For me I need 3 full recovery days after a hard 20 to even think about a workout. Plus you've put together a few weeks of 60-ish miles, more than you're used to, and that's about when the heavy legs start.

i like to set the bar low in my mind on the MP tempos, especially when I'm in the thick of marathon training and have those heavy legs. other workouts I might jump right into goal pace but for MP I set a really easy target at first, then if I feel like it, start dropping the pace.

From Rhett on Thu, Mar 12, 2015 at 10:41:09 from 24.121.0.8

DRun, it's just a good reminder that you need to warm up a bit before hitting tempo pace. The next time you do it with a good warm up, you'll nail it. Also, I think for a sub 3 marathon, a tempo pace at 6:30 should do the trick.

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