Thursday, August 25, 2011

Tempo Run: Wk6 {Fall Race Training}

Today’s tempo run didn’t exactly go as plannedit was much better than I could have anticipated.  And surprisingly so since I was actually not really wanting to go.  I didn’t set my alarm last night since I’ve been waking up pretty early lately with the husband.  I rolled out of bed around 6:15ish and ate half a bagel thin then meandered around the house for about an hour before heading out the door.  I mapped out a 5 mile out-and-back route yesterday on MapMyRun.com that started and ended at my house and took me up to a local trail near a creek that has some rolling hills.  We ran on this trail a lot during the summer and I really enjoy running there.  I always forget how close it is to my house and need to run there more often

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Warm-up:  1.0 / 15:58

Today’s Tempo Run:
3 miles --- 1 @ easy pace {12:10} + 2 @ short tempo pace {10:35}

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I’ve been doing a walk/jog warm-up for a couple of weeks now and once I was ready to start my tempo run I was feeling really good and knew my first mile was going to be faster than my “easy” pace.  I was right and so once my tempo miles started I decided to run fartlek’s --- a fast pace for 1/10th of a mile followed by a slower pace for 1/10th of a mile, repeated until the end.  About half way through I decided to extend the run to a 5k to see what my time would be.  I was running fast {for me} and eager to see how much I’ve improved since my last 5k race

  • Mile 1 – 10:31
  • Mile 2 – 9:39
  • Mile 3 – 9:26
  • Last 0.10 = 0:47 {7:53 pace}

Overall:  3.10 / 30:25 / 9:48

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This was the fastest I’ve ever run a 5k distance!

I’ve got a 5k race coming up in less than two weeks and I’m hoping to set a new PR.  My most recent 5k PR is from May of this year, and that is the time my training paces are based upon.  I know I’ve been improving and now I’m eager and anxious to run the 5k and see if I can even improve upon today’s time.

Cool down:  1.06 / 20:53

My hamstrings are still pretty sore but overall I felt great during this run.  I had NO shin pain or tenderness or achiness or anything!!! 

Happy Thursday, its a great day for a great run!

2 comments:

giraffy said...

Helloooooo, speedy!!!! That's awesome!!!

Carrie @ Maine Mom on the Run said...

Yay for you!