Tempo Runs... the thinkers run...
If you look at my running log for the past week you'll see only one day on there... yep, only one day!
Last week I was so busy, SO busy... and I really couldn't fit it in!
If I could get my butt out of bed early that would've saved me... but then I'd have to be in bed before midnight... didn't happen!
Keep calm! That is what I tell myself... I'm just fine! You can take time off for an injury and be ok, I'll be fine!
I ran 13 miles a week ago in 1:40. That is a good time, not the time I want for my half, but still a good time. I still have a month left. I know I can finish the race, but I don't just want to finish, I never do... I want to run it well, and this time I want to PR.
I still have time, and like anything I need to work hard to hit my goal.
A couple of weeks ago I ran an 8 mile tempo run. See the numbers for that here (it's the Thursday post). It was a great run. I exceeded my goal and ran the middle three miles right at a 7 pace.
If you're new to pace, tempo, speed, hills etc... the tempo run is supposed to start slower and peak the middle miles at maybe a 10k pace, then slow down at the end.
This is from Hal Higdon's half marathon training plan... his explanation...
Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.
As I was running a pace run the following week I thought back to my tempo and the differences between the two. A pace run is running all of your miles at race pace.
I like the rhythm of the tempo run.
It's meant to push you, along with other workouts, to strengthen you, make you faster.
I thought about those words, it's the thinkers run.
It's true for me.
I stay engaged during these runs, watching the miles, paying attention to my pace. When to turn up the volume, listening to my feet and breath, especially when it gets hard.
With every step I'm thoughtful. As it starts to get hard I focus back on my breath. In 3 out 2.
There is my tempo, there is my rhythm, there is my ease.
It's magical... and a great workout!
This season I'm trying to make more of each workout, to do more than just run the miles, to train, and run each run with a purpose.
It's challenging, but as we see the challenge makes us stronger, and the result is performance that we didn't know we had in us.
Last week I was so busy, SO busy... and I really couldn't fit it in!
If I could get my butt out of bed early that would've saved me... but then I'd have to be in bed before midnight... didn't happen!
Keep calm! That is what I tell myself... I'm just fine! You can take time off for an injury and be ok, I'll be fine!
I ran 13 miles a week ago in 1:40. That is a good time, not the time I want for my half, but still a good time. I still have a month left. I know I can finish the race, but I don't just want to finish, I never do... I want to run it well, and this time I want to PR.
I still have time, and like anything I need to work hard to hit my goal.
A couple of weeks ago I ran an 8 mile tempo run. See the numbers for that here (it's the Thursday post). It was a great run. I exceeded my goal and ran the middle three miles right at a 7 pace.
If you're new to pace, tempo, speed, hills etc... the tempo run is supposed to start slower and peak the middle miles at maybe a 10k pace, then slow down at the end.
This is from Hal Higdon's half marathon training plan... his explanation...
Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.
As I was running a pace run the following week I thought back to my tempo and the differences between the two. A pace run is running all of your miles at race pace.
I like the rhythm of the tempo run.
It's meant to push you, along with other workouts, to strengthen you, make you faster.
I thought about those words, it's the thinkers run.
It's true for me.
I stay engaged during these runs, watching the miles, paying attention to my pace. When to turn up the volume, listening to my feet and breath, especially when it gets hard.
With every step I'm thoughtful. As it starts to get hard I focus back on my breath. In 3 out 2.
There is my tempo, there is my rhythm, there is my ease.
It's magical... and a great workout!
This season I'm trying to make more of each workout, to do more than just run the miles, to train, and run each run with a purpose.
It's challenging, but as we see the challenge makes us stronger, and the result is performance that we didn't know we had in us.