This is the workout that I dread more than any other during the week – a long tempo run.
Personally, I don’t mind running fast for shorter distances i.e. 400’s or 800’s, even a fast mile once in a while.
However the idea of doing a looooonnngggg steady state tempo run at a little faster than my planned Half Marathon pace is daunting to me.
Yes I know that it is necessary to do and that I have to get used to this pace and be able sustain it for many miles. However, I have always thought of myself as a shorter distance runner (5K’s primarily, you hurt for a little while and it is over and done with) and the longer runs didn’t interest me as much – especially when you have to maintain a uncomfortably faster pace for a fairly long time. So this change in focus to longer distances is something that I am still struggling with.
That old sprinter inside me from high school, still doesn’t understand why he has to run for such a long time and tells me his feelings on the ideas of running long distances whenever I do them. Some of the things that old sprinter says about long distance runners would astound you and are not appropriate for a PG17 blog.
That is the real reason I needed more structure, because I would have turned this into another interval work out instead maintaining the steady pacing. So how did the old sprinter do today?
- 2.0 miles @ 7.3 mph – warm-up approx 8:13 pace
- 4.0 miles @ 8.0 mph approx 7:30 pace
- 1.0 mile @ 8.6 approx 6:58 pace – Just to keep practicing sub-7:00 for 5K’s
|Time through 7.0, first 2.0 miles at 16:30 total time|
This was done at 1% incline with one 5% incline for .1 mile for a little added challenge. The plan called for me to do a steady 7:30 pace for 5.0 miles. However, my next 3 races are 5Ks, with my goal 5K race at the end of April, so I wanted to work the speed part a little heavier at the end of my tempo workouts.
That last mile SUCKED! Especially the last .3. I really didn’t want to keep going, but I made it to the end and had to back it down to 3.3 mph for .1 of a mile. I am glad that I did it though, I know that I can go sub 7:00 and hold it even after already running 6.0 miles. Definitely a Confidence builder, but that old sprinter said this too much like work! along with a few other choice comments 😉
- .1 mile @ 3.3 mph – to be able to breath again (something I enjoy doing) and get my heart rate down from 169 to back in the 120’s
- 2.9 miles @ 6.6 mph – cool down
The worst part was that I forgot my water bottle and didn’t hydrate during the run. Experience has taught me that I have to keep it slower during the cool-down phase, if I haven’t been hydrating during the run. This also meant, that I don’t even try to do weights, just didn’t have anything left. I went from 150 morning weigh-in to 146 when I got back home to shower. So this afternoon is all about re-hydrating.
Overall, another good workout in my Altra Superior’s, showing that they are not just trail shoes and they did well again with the Swiftwick Aspire 12 combination. I like the way that my legs feel during a run with this combination, none of that little toe pinching or anything, I can just forget about the shoe/sock combo and run.
I am now over 50 miles in the Superior, so I will be doing a 50 mile review soon.