Sometimes It Just Works
Today was one of the scariest runs in the book, 12 w/7 tempo. There’s been a fun and interesting discussion on RW about this particular run, a lot of controversy because the general definition of a tempo run is what you can race in 1 hour, even Pfitzinger says so a couple times in Advanced Marathoning. So 7 miles of tempo would be really overdoing it for someone like me with a 3:40 marathon goal.
However, while he says the 1-hour thing a few times in his book, he states much more often that tempos should be run at a pace between 15K and Half race pace, which, unless you’re planning on a 3:01 marathon, makes the 1 hour definition moot. There are LT pace charts at the back of the book that support the 15K-Half paces over the 1-hour definition. Anyway, all this chat did nothing to deter me, but it did have me seriously mulling over my goal for today.
I could use Daniels’ pace for a 7 mi tempo at my projected MP, which would be 8:17, but he’s on the slow end of the scale and since I’d done my last 6 at 8:02, 8:17 seemed laggardly. On the other hand, with the Distance Run on the near horizon, it made a lot of sense to use my projected goal Half pace, giving it some extra gas if I had it and I knew I’d have some because this morning was set to be beautifully cool. Good temps had to account for something and was the only reason I wasn’t quite as nervous about today as I might have been.
Considering I won’t be tapered for PDR and will be running a 20 the weekend before, I figured sticking with 8:02 for the Half pace sounded reasonable. That equates to a 1:45 Half.
So out I go, in love with the 63-degree temperature, and start with 3 easy because 2.5 gets me to the last water fountain and there was no way on earth I was going to stop during the fast miles. I start the tempo, ramping up a bit on the first mile, ending up with an 8:09 average. Hmmm, it’s a start, but I had more in the tank today, so I got into a groove and ended up kicking 8:02 out of the park.
Tempo splits were: 8:09, 7:45, 7:49, 7:49, 7:53, 7:52, 7:49. My average? 7:52! Woo-fucking-hoo!!! I just gave myself an unofficial new 10K PR!
Two cooldown miles later - a comfortable 9:05 avg. that included stopping at the water fountain - I’m feeling like everything I’m working towards isn’t as nebulous as I (too often) imagine. The training is coming together as it should. What an overwhelming relief.
Tags: tempo runs
August 20th, 2008 at 10:46 am
oh my god, between you and greenlee…my plan is to run these slower than you gals did. Guess I’ll just have to wait and see what’s what tonight.
Great job!
August 20th, 2008 at 10:52 am
Poogirl, run how you feel but maybe use your Half goal for PDR, too. That kinda kills two birds with one stone. Hopefully you’ll still have these glorious temperatures which makes it waaaay easier than that sweaty stuff we’ve been dealing with. I’ll be looking forward to your report with eager eyes!
August 20th, 2008 at 3:17 pm
Hey Flo-totally random, but I tried the handheld the other night for a 4 miler. I really do love it and yes, I too, am now a convert. I remembered you saying how great it was so I got one=AWESOME! Oh, as far as awesome goes, so are your mile splits!
Lisa
August 20th, 2008 at 3:23 pm
Excellent to hear, Lisa! It’s funny, when I see someone carrying one in the park, I always feel like raising mine and saying “cheers!”, but I’m not quite that much of a dork. yet.
And kisses to you on the splits comment, thanks!
August 21st, 2008 at 9:13 am
Woo *******Hoo indeed
Hey, I can edit!!! Woo Hoo for me too!
August 21st, 2008 at 9:46 am
Haha, takes so little to keep the crowd happy.
August 21st, 2008 at 11:54 am
Kudos to you! Your blog is where I’m filling some of my “running emptiness” I’m having to suffer through right now. I’m still hurt and haven’t been able to run in almost 3 weeks. I guess it’s just severely strained ligaments in my pelvis and groin. It might take as long as another 3 weeks. I can’t even walk a mile right now without extreme pain. It’s fricking killing me. I can only bike on a recumbent bike, I can’t even bike on my own bike as it hurts the fricking shit out of my ass! Ugh…….. so to make a long story short, my full marathon on Dec. 6 will now be a half. Oh well, what can you do. That is the frustrating part of running, you really just don’t have time for injuries. I’m also slated to run a half on Sept. 28 but I might still try and do that with some sort of a run/walk method. Time will tell.
August 21st, 2008 at 11:59 am
Wow, Heidi, that is SUPER rough! I feel for you in all sorts of ways, you must be going nuts. My dear friend Matt is still enmeshed in just about the same thing, severe calf sprain which he isn’t able to run on yet either.
Sorry to hear you’ve had to cut down the Dec. 6th to a Half, but that is a great idea as far as getting you running safely again. Be careful with that Sept.28th one, getting back to full health is the number one priority!!
August 21st, 2008 at 8:49 pm
Thanks for the words of encouragement.