Re: Today's Tempo Run

"Michelle" <michelle@xxxxxxxxxxxx> wrote in message
news:michelle-FEB11B.12114217032009@xxxxxxxxxxxxxxxxxxxxxxxx
It didn't go the way I had wanted/hoped. My plan was to warm up for a
mile, run three miles at my 10K race pace, and cool down for a mile.

When I left the house, the temperature on my back patio was in the mid
60s, and when I got home it was 71. I haven't been taking any
hydration
with me on five mile and shorter runs unless the temperature is in the
high 70s or warmer, so I didn't today. But according to my car's
thermometer, when I finished the run, the temperature was 79 where I
was
running. (this was after driving a bit so the thermometer had a chance
to have an accurate reading.)

I warmed up for 1.21 miles; the reason for that distance is that it's
at
a natural turn-around point, and I figured it would be better to turn
around before starting the tempo run. I did the first mile in 13:38
and
the .21 at a 12:25 pace.

The next two miles were 11:53 and 12:13; I had wanted to do the tempo
run at about a 12:05 pace, which is what I did the 10K race in a month
ago, so I hit that right on as an average for those two miles.

The next mile was 13:22, which is about what I had planned as my cool
down pace for the mile after that, but I had to struggle to maintain
it.
When I finished that mile, I stopped the Garmin, and walked the rest
of
the way, off the clock.

--
26.2 Because I can

24 mins @ tempo pace is enough for your mileage, maybe even too much. If
you want to do more, break it up like 3 x (10 min tempo, 2 min walk).
Been reading Daniels and he has some of his tempo runs broken up like
that.

-Tony


.

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