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Sub 1:29 on 10/11 for NYC Qualifier

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Post  Dave P on Wed Sep 24, 2014 2:31 pm

17 days until the Htfd Half, I did a 4mi tempo, ave pace 6:45 (4th in 6:34), ave hr 163. With warm-up & cool-down, the entire run was 8.35 miles in 1:03:28. I'm feeling a little beat-up & ready for taper, though I hate taper. My tempos are not as good as they were for Boston this yr, & difficult to compare to last year, since it was hotter then. 6:45 pace is my goal for the entire half.
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Post  nkrichards on Wed Sep 24, 2014 4:45 pm

Taper is always fun...enjoy.  Note intended sarcasm.
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Post  Jim Lentz on Thu Sep 25, 2014 4:21 pm

@Dave P wrote:17 days until the Htfd Half, I did a 4mi tempo, ave pace 6:45 (4th in 6:34), ave hr 163. With warm-up & cool-down, the entire run was 8.35 miles in 1:03:28. I'm feeling a little beat-up & ready for taper, though I hate taper. My tempos are not as good as they were for Boston this yr, & difficult to compare to last year, since it was hotter then. 6:45 pace is my goal for the entire half.
What is your max HR?


Last edited by Jim Lentz on Tue Sep 30, 2014 11:05 am; edited 1 time in total
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Post  Michele "1L" Keane on Thu Sep 25, 2014 5:30 pm

Well you seem on track now as I did a tempo/hill run of exactly 8.35 miles in 1:12, ans since I ran a 1:40 half 2 wks ago with no taper - you will be golden.  Love the taper.
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Post  Dave P on Wed Oct 01, 2014 2:22 pm

I hate taper... 5 weeks ago I did a 5mi tempo 1.5-2.5% faster than HM goal pace. Tempos should be faster, so I was very happy with that. Since then, I've done a 5mi, 4mi, & 3mi (today) tempo that have been basically right at HM goal pace. Normal for peak training/ taper? Maybe. Will the backing off of mileage & shortened speedwork, plus race day adrenaline get me to HM goal pace for the entire race? Maybe. Should I be concentrating more on counting my blessings & what is eternal? Absolutely! ...but,... have I told you lately how much I hate taper?

Jim, to answer your previous question, my max hr is close to 180.
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Post  Jim Lentz on Fri Oct 03, 2014 8:44 am

@Dave P wrote: I hate taper... 5 weeks ago I did a 5mi tempo 1.5-2.5% faster than HM goal pace. Tempos should be faster, so I was very happy with that. Since then, I've done a 5mi, 4mi, & 3mi (today) tempo that have been basically right at HM goal pace. Normal for peak training/ taper? Maybe. Will the backing off of mileage & shortened speedwork, plus race day adrenaline get me to HM goal pace for the entire race? Maybe. Should I be concentrating more on counting my blessings & what is eternal? Absolutely! ...but,... have I told you lately how much I hate taper?

Jim, to answer your previous question, my max hr is close to 180.
OK, that puts your tempo HR right about where it should be. Easy for me to figure out as my max HR is close to 180 also.
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Post  Dave P on Sun Oct 05, 2014 7:15 pm

Feeling better about yesterday's 12 miler: 1st 8 ave 8:10, last 4 ave 6:45 (goal HM pace.)
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