Okay, I haven't redefined tempo runs, but I was sort of wondering if I was doing them correctly. I did a quick search and found this Runner's World article that discusses how one should do a tempo run and even has suggestions for how long a tempo run should be depending on the race you're training for. It turns out, my tempo runs are pretty much what they should be...a sustained pace that feels a little uncomfortable (about an 80% level of effort). I don't do a warm up or cool down though. And yes, I know that I'm suppose to. My main issue is time. I run my tempos at work, so I just don't have time for an additional 20 minutes of running. Less than ideal, but hey I'm still getting in the workout so that must count for something!This week's tempo went great. I did a 6.25 mile tempo at 7:00 pace! Did I mention that it was 80 degrees out too? Honestly though, the temperature didn't seem to bother me much. I was excited by the pace mostly because it was a few seconds faster than my 10K race in May, and much more consistent. Every mile was within 2-3 seconds of 7:00. It actually made me wonder how that works. I don't run with a GPS. I run with a stop watch and know the mile markers, but between mile markers I have no way of knowing if I'm on pace. It's amazing that your body figures it all out on its own.
Overall, training last week went well, which was great given that the week before went so poorly. I feel pretty confident that I'm back on track. For the week coming up, I have my first scheduled long! What does that mean you ask? Well, up until now, I've been squeezing in long runs when I can with the running stroller. I've done a few 15.1 mile long runs with the stroller. These runs just aren't enjoyable to me (breaking my "training should be fun" cardinal rule of running). Running with the stroller can be difficult. Even though Kaylee loves the running stroller, I stress about her being in it for so long, and I get all stressed out about the weather (you know because it was constantly raining until about two weeks ago). This coming Sunday I have an 18 miler scheduled. That means Kaylee and daddy get to have some fun together, while I go out and pound pavement! I'm so excited! It looks like my mom will be joining me too!
Just out of curiosity, have you ever run with a stroller? If so, how do you feel about it? Oh and big question, would you consider racing with one?
Last Week's Training Log:
Monday: 3 x 1600 meter row intervals (6:14, 6:13, 6:12) + 42 minutes easy on the stationary bike
Tuesday: 6.25 mile run at 8:20 pace
Wednesday: 6.25 tempo run at 7:00 minute pace
Thursday: 90 minutes on the stationary bike
Friday: 7.25 mile run at 8:24 pace (with the stroller)
Saturday: 10 mile run at 9:39 pace (with the stroller)
Sunday: Off
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2 comments:
My training plan has me do short tempos (3 miles), medium tempos (5 miles) and long tempos (6-7 miles), in addition to MP runs. The pace for each varies, with the short tempos beeing the fastest. Times are calculated based on my planned MP pace.
Awesome job on your runs. V fast, even those with a jogger. I ran with one until my son turned 2. I did not have a GPS then, so I have no idea how fast or long I was going (went by time). I actually loved it and had a tough time going to running wihout it (mom's guilt). I have never raced with one, though, but people do it and that's fine! Good luck with the 18 miler!
Sarah Palin runs with a running stroller and sings to her baby while running according to this months runners world magazine. I started to giggle when I read that. Especially since our conversation about running and singing with Kaylee last Saturday. I ran 16 in Maine on Sunday. It was not pretty. I slept in and ran late in the morning. The first 8 went wonderful. I did forty seconds under my marathon race pace the first half (I know it was not a good pace for a long run, but it felt good). The second half on the other hand was ugly. Let's hope the 18 goes better. I think it was due to the very non-flat roads I ran on with a little heat added.
Mom
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