Thursday, August 18, 2011

Tempo Run: Wk5 {Fall Race Training}

After waking up on Wednesday with a massive migraine that lasted all day I was skeptical about today’s run.  When I went to bed last night and my head was still throbbing {to the point where I had to fall asleep with an ice pack on it to numb the pain and the husband had to take it off and put it away after I was asleep} I didn’t even think I’d be running today at all.  Its not unlikely for me to suffer a migraine for several days so I wasn’t confident that I would wake up today feeling better.

Thankfully that wasn’t the case and I did wake up feeling better.  Not 100%, but no throbbing head pain.  I stayed in bed a little longer than I normally would for a morning run and opted to only eat half my bagel thin so I wouldn’t have to wait around as long to digest.  This worked really, really well for me.  While eating I got on to and figured out a good loop from my house then killed some time by updating my Facebook status. 

08.18 FB status

I definitely didn’t feel like I was going to able to do a tempo run so I planned to do an easy mile warm-up then 5 miles at whatever pace my body felt like while maintaining a 4:1 run/walk ratio. 

Warm-up:  1.0 / 14:31

Today’s Tempo Run:
5 miles --- 1 @ easy pace {12:10} + 3 @ mid tempo pace {10:50} + 1 @ easy pace {12:10}

During my warm-up I was pleasantly surprised at how good I was actually feeling.  All queasiness that I woke up with was gone and even my shin wasn’t bothering me too much {my new shoes still have not arrived but the shin is feeling much better today and only slightly achy}. 

  • Mile 1 – 11:07
  • Mile 2 – 10:38
  • Mile 3 – 10:34
  • Mile 4 – 10:24
  • Mile 5 – 11:01

Overall:  5.0 / 53:47 / 10:45 avg


I maintained a 4:1 run/walk ratio the entire time and was still able to bust out a 10:45 overall average!  I haven’t thought about my strategy for the upcoming Urban Cow Half that I’m training for other than I would like to finish in 2:30 or less but for the California International Marathon {my “A” race for the fall} I’ll be running with a few buddies and our strategy is a 4:1 run/walk ratio through the entire race.  I have not been training with structured walk breaks lately but today I felt like I needed it.  And it felt good.  I love any type of breaks as they always recharge my body and I feel so good when I get going again.  Plus, I think my shin really appreciated it today

I stopped at 25min to eat a pack of Welch’s Fruit Snacks and again at 45min.  So far I’m a fan of the fruit snacks as an alternative to chews and gels occasionally.  One little package has 80 calories and 19g of carbs.  For me they are perfect on days like today where I know I am going to need something and I also like to take then in between gels or chews during long runs. 

Cool down:  0.17 / 3:10

I was really close to my house by the time I started my cool down so I quickly went inside and got Lucy ready to go for a walk and continued my cool down with her.

Walk with Lucy:  1.60 / 32:03

I am floating on a runner’s high after completing such a great run, blowing my goal times out of the water, and feeling better than I though I was going to.  And my shin isn’t hurting, my piriformis hasn’t bothered me in days, and my migraine and all lingering side effects are gone.  Like I said in my Facebook post --- Happy Thursday, its a great day for a run!


JenWa098 said...

Isn't it lovely when you go for a run and then feel better?

I read somewhere that bananas can cause migranes. They sometimes cause balance and inner ear problems for me if I eat more than one a day, or eat them everyday. I don't know why I felt like sharing that weird information, but there it is.

Good job with the training!

ajh said...

It sounds like you had a GREAT run! Yeah!

The Jesse said...

@jenwa --- i eat a banana every day so i sure hope they are not contributing to my migraines.

giraffy said...

That's AWESOME!! Great tempo run! :D