Thursday, August 11, 2011

Tempo Run: Wk4 {Fall Race Training}

Today’s tempo run was special.  You see, my dad was in town and stayed the night with us last night.  And this morning he rode the husband’s bike alongside me while I ranIt was great to have the company and perfect for quality father/daughter time :)

Side note about the bike:  my dad actually gifted me and the husband a matching set his and her bikes around the time we bought our house.  My dad had picked them up at a garage sale for super cheap and then taken them to get tuned up at his local bike shop.  But my dad and step-mom didn’t ever really use them so they gave them to us! 

We did an out and back run and loaded up the bike into my car and headed over to The Running Zone to park.  I know the routes around that area pretty well and figured it would be the best place to run with my dad on the bike since the majority of the route is on wide paved trail. 

Warm-up:  0.57 / 10:00

Today’s tempo run:
8 miles --- 2 @ easy pace {12:10} + 5 @ long tempo pace {11:05} + 1 @ easy pace {12:10}


Last night and this morning before the run I was skeptical about the tempo pace.  I figured maybe I could get one mile in at that pace but was not hopeful to complete 5 miles at an 11:05 pace.  After the warm-up walk/jog I started slow.  Almost immediately my left shin started to ache.  Yesterday it was giving me some trouble too.  I keep the pace nice and slow for the first two miles, chatting away with my dad.  Once it was time to start the 5 tempo miles I was feeling warmed up and ready. 

  • Mile 1 – 11:34
  • Mile 2 – 11:23
  • Mile 3 – 10:59, first tempo mile


At mile 3 I stopped to fuel.  I ate a package of Welch’s Fruit Snacks.  We were probably stopped for about 3 minutes total.  Once we got stated again I felt recharged, as I always do after a walking or stopping break.  My hamstrings were tight but I had stretched them while fueling and they were feeling better.  At mile 4 we turned around and were facing the sun!  It was hot going into the sun and this portion of the trail is paved with asphalt {as opposed to concrete sidewalks which the rest of the trail is} and the sun was sure making that blacktop hot.  I was feeling good even after a couple of tempo miles and started to realize that maintaining the tempo pace was not going to be as hard and I thought it was.

  • Mile 4 – 11:02
  • Mile 5 – 10:59
  • Mile 6 – 10:51


We stopped again at mile 6 for more fuel.  I ate three Clif Shot Bloks {orange} and dad munched on some mixed nuts.  We took a few photos and rested for about 5 minutes.  When I started running again I had a surge of energy, definitely from the long rest, and finished up my last tempo mile the fastest!  And then I slowed the pace back down and finished up the run with one final mile at an easy pace. 

  • Mile 7 – 10:17, the last tempo mile
  • Mile 8 – 11:22

Overall:  8.0 / 1:28:30 / 11:04 avg


Then we walked for a cool down back to the car. 

Cool down:  0.75 / 23:52


I think it might be time for me to learn to stop doubting myself.  I was happily surprised today when I was out there maintaining that tempo pace for 5 mile.  Although, my achy shin has me very worrisome.  I took an ice bath when I got home and I think I’ll ice it again tonight.  Luckily I have two days off of running before my next run {long run, step back week, 8 miles on Sunday}.  Maybe my shin is just having a bad day and it will be feeling better soon!  Thankfully my piriformis has not bothered me the past two days!

CIMG6965 My dad & I --- post 8+ mile run/ride :)


giraffy said...

YOU are speedier than you think!!

Lisa said...

Great way to have some quality time with dad :)