Friday, September 9, 2011

Tempo Run: Wk8 {Fall Race Training}

I wasn’t going to run yesterday.  I took Wednesday as a full rest day with the exception of some quality time with my Foam Roller and some light yoga in the evening while watching TV.  But my quad/groin was still super tight and sore.  I went to bed Wednesday night without setting my alarm, thinking I would get up with the husband and determine if I was able to go for my planned run or not.

But, I didn’t wake up with the husband.  I slept till past 7am.  I got up and my quad was tight.  I decided to skip my run.  But I ate half a Bagel Thin, just in case, and then walked around the house and did some stretching.  After about 20 minutes my quad was feeling better so I decided to run.  I figured I would just keep it easy and skip the tempo and I knew I wouldn’t really be that far from home so I could always turn around and walk back.  Little did I know.

Warm-up:  1.03 / 16:01

Today’s Tempo Run:
Warm-up + 5 miles {1 @ easy pace of 12:10 + 3 @ mid tempo pace of 10:50 + 1 @ easy pace} + cool down
OR just run and see how I feel

I ran around town today and took longer route to the trail I’ve been running at lately.  After my warm-up I was feeling pretty good and my quad has loosened up.  I figured I’d just run easy for the first mile then decide if I would be able to do the tempo miles at my goal pace.

I ended up running through Old Town Elk Grove and across the train tracks then through a beautiful neighborhood before hopping on the trail. 



After the first mile I was feeling good and way under my “easy” pace so I picked up the pace and did my tempo miles.  I knew I could always slow it back down, or walk more, if I needed to.  Thankfully I felt pretty good the whole time.  The quad was/is tight but my range of motion was much better than on Tuesday.  My shin didn’t bother me at all during this run :)

  • Mile 1 – 11:12
  • Mile 2 – 10:50
  • Mile 3 – 10:50
  • Mile 4 – 10:39
  • Mile 5 – 11:04

Overall:  5.0 / 54:38 / 10:55 avg


I stopped at mile 2.5 to stretch and took a few short walk breaks when I fueled {1 Clif Shot Blok Tropical Punch flavor at 20min, 40min and 60min on the run} and when I took photos.  I made sure to keep my pace at my mid tempo goal instead of pushing it faster and harder. 



I really like running on this trail.  There are a few rolling hills and lots of exits into neighborhoods if you want/need to add on extra miles or loops.  It was warm out since I didn’t get started until after 8am and it was humid running on the trail along the stagnant creek water.  I pushed a little harder on the last tempo mile {mile 4} and then slowed down the pace for the last slow easy mile. 



I was happy to be done and ready to walk by the time I heard the beep at mile 5. 

Cool down:  0.50 / 10:10

I don’t know why I’ve been lacking motivation on Thursday’s.  I need to get back to spending some time on Wednesday’s getting my running clothes and gear ready and setting my alarm.  Maybe that will help.  I have been wanting to skip my Thursday run for a few weeks in a row but I always end up going and have never regretted it.  I just keep reminding myself that I will regret if I skip it …

I plugged my new 5k race time into the RLRF {Run Less Run Faster} pace calculator yesterday and I didn’t really like the paces it said I could be running.  A mid tempo at 9:32 … yikes!  I’m definitely not ready to change my paces mid-training so I’m just going to stick with my paces from my previous PR {which I got from the book not the online calculator so they are a little off} for now and see how my training continues to progress.  Most of my runs have been faster than my goal paces anyways so I’m just going to to keep kicking my own butt for now before I change my paces and have to work really hard to barely met those speedy goals the online calculator says I could/should be running.


MCM Mama said...

Nice job on the tempo.

I always have to "trick" myself into doing speedwork. I tell myself I'm just going out for an easy run, then after I warm up, I can usually convince myself to do the speedwork LOL.

ajh said...

Listen to your body! Sounds like you have a plan.