Last week I reintroduced Speedwork to my weekly agenda; the intervals went well (800m), but my first love has always been the Tempo Run. We’ve always have fun together, we usually stay on pace, and the Runner’s High that follows never fails to leave a grin on my face, despite the burn.
I set my sights on a successful Tempo Run (TR) this morning; let me admit, it is Not easy to wake up and go for speed. I start each TR with a slow warm-up mile; even though this was mostly down-hill, I maintained a nice ‘n easy 9:45 min/mile pace, and got a little worried about what would follow. I have a training plan starting next week, and my initial TRs aim for 8:00 minute miles. I thought this would be a good goal for today:
I finally heard that 1 mile alert from G (my Garmin); it’s time to pick it up! My legs had loftier goals on their mind:
7:46 – 7:23 – 7:30*
That last round wasn’t easy; I may or may not have been chanting random things in my head to pass the seconds until I heard G beep at me again. I made it! I went faster than I had anticipated, and I finally think my legs are back to their pre-marathon attitude**. I LOVE that feeling.
5.45 miles, 48:10, avg 8:50 pace (avg Tempo pace ~ 7:32)
*New to this TR: I used my Heart Rate monitor. My average Heart Rates for the tempo miles read as follows: 171, 191, 200. That gives you an idea of the exhaustion level towards the end, but I like knowing that I pushed it increasingly hard to get through each mile! It will be interesting to follow this as Speed workouts become a consistent fixture.
**I think this is largely due to the fact that I‘ve been running with my friend, Kate, much more often. It has been about one month since we started our early morning meet-ups; she is naturally faster than me, and we tend to push each other (sometimes without realizing it!) in a good way. Our runs are always filled with conversation, so while our legs are going, so are our mouths. Usually, it’s only after the run that I realize 1) we were moving quickly, and 2) I’m exhausted!
Giveaway Reminder! If you haven’t already, let me know if you’re interested in winning Vegan/Vegetarian Cookbooks in honor of Meatless Monday! The contest ends Friday, June 25th.