Hello! How’s the day going for you? Mine has been pretty darn good with these gorgeous views.
I’m sorry that I keep throwing our “perfect weather” at you this week, but really… it’s the best. And, hey, after the winter we had last year I feel like I’m long overdue for those types of bragging rights.
Today’s training run called for a 5 mile tempo run. Do ya’ll do tempo runs? I’m still trying to get the hang of them.
I stuck with the suggestions I read online to do a 10-15 minute warm-up and cool-down run and decided that 1.5 miles each at that pace would do the trick. I aimed for my “race pace” for the middle 2 miles, whatever that is. My fastest 5K time is 22:07, but I’m not sure the 7:07 pace is feasible to go for all the time. I had some kind of fire lit behind me that day. Instead, I have been aiming anywhere in the 7-8 mile/min. pace mark.
It’s been a challenge to really track my pace anyways. I love my Polar FT60, but I wish it came equipped with speed and distance tracking. For the moment, I guess the measurements on my Map My Run app will do. But who really knows how accurate those numbers are either?
Right at the 3.5 mile mark, I went from a sprinting pace to a power walk. When tempo running do any of you go directly into slower paced running (even if it’s a jog) right away? I feel like I always need at least a minute’s break of walking included in my transition.
I have to say, however, that my tempo runs have gone by faster that any of them. I guess it’s similar to doing on and off sprints on the treadmill. You constantly have to look at the clock and track what you are doing, so it makes the time fly by. It does for me at least!
I finished the full 5 miles at an average of a 8:56 min./mile pace, according to my tracking app. I’ll take that.
As soon as I walked in the door, I was greeted with puppy eyes and grabbed Roadie for a walk around the neighborhood before lunch. It’s too nice out not to let him enjoy it a little too!
We parked ourselves next to a nearby pond of water and enjoyed watching the geese and swans for a bit.
Ha! Remember the swans?
I still think the fact that they aren’t real and someone put them there is hilarious. I didn’t realize I sat in a huge pile of mud until we got up, but it was still worth the few minutes of sunshine and serenity. Whoops!
As soon as we got back to the house I made myself a monster salad that turned out fantastic. I loved the combination of flavors!
Spinach, spring mix, tomatoes, cucumbers, carrots, black olives, hard boiled eggs, corn (fresh off the cob), shredded cheddar cheese, ground pepper, and drizzled balsamic vinegar for dressing.
It’s been one of my favorite fall days so far! Now it’s time for me to sign off and work on a project before study time. Woo hoo!
Questions of the Afternoon
I need some advice…
• Any tips for tempo running?
• Have any of you ever included tempo runs in your race day plan?
I would love to be able to transition from sprinting to a jog without walking. Also, I think it might help the miles go by faster if I put a few tempo miles in my half on race day. Is that a horrible idea? Thoughts? Thanks in advance!