In the past I have loved Tempo Runs. My course was planned out on a road and I knew where each mile split was located along the course. I could glance at my Timex sports watch and know whether I was running too fast or too slow (roughly anyway).
Today, I run with a Garmin. I no longer have to map out my course or know where the specific mile markers are located along my route. I can glance at my watch and see more data than I could ever hope to use.
What I like best about the Garmin is it allows me to take a different route - explore new paths. I can now glance at my watch and know not only whether or not I need to speed up or slow down, but also how far I've traversed. Cool stuff.
So, how do you do a Tempo Run? How do you try to maintain a consistent pace throughout? Do you constantly looking at your watch as I do? Or, do you just go with what 'feels right'? Perhaps you don't even bother? :)
Today's plan was 2 miles at GP (8:35), 4 miles at Tempo (8:05), and 2 miles at GP (8.35). Of course, I'm pushing the jogger again so I don't have a clue how to adjust these numbers accordingly... I just aim for this pace.
The first two miles were right on the mark ~ 8:36 and 8:40. Considering the fact that I'm still pushing the stroller, the third was great ~ 8:25.
After that, I started to feel the heat of the day (even though it was only 70 degrees). So, I stopped to walk about 1/10th of a mile at the start of each mile as I re-hydrated and let my heartrate come down a little. My splits for these next 3 miles were 9:29, 9:32, and 10:44. There are a few segments here where I have to push the jogger up a tiny incline - not much of a hill really, but I'm not able to swing my arms as much and it requires more effort on my part to keep the jogger moving.
Feeling fatigued, I elected to do just one more and call it a day. The last mile was 9:46. All total I did 7 miles in 1:05 (an average pace of 9:19). I still very much enjoy Tempo Runs - they are becoming more of a challenge, however. Perhaps because the new training plan has me going faster for longer periods of time? I like it though. I'll continue to push myself.
When we got back home, I jumped into a cold bath for a short time. It is always hard getting in at first but my legs feel so much more relaxed when I get out. I've actually come to enjoy them. My question, though, is how long do I stay? Long enough for goosebumps to appear? Until my lips begin to turn blue?
Awesome run Makita! Especially w/ the jogging stroller. You are doing great. You will continue to improve and you will really see it when you run your 5 and 10K races during training. You will amaze yourself.
ReplyDeleteI think the current recommendation on ice baths is 10 minutes, then hop out and go about your business for 10 minutes, then back in for another 10 minutes.
I don't have the time to do that, so I soak in the cold water for 15 and call it good.
LOL. You crack me up Makita! Stay in the cold bath as long as you can stand it :-) When I check out my Garmin at the end of a run, it tells me I have no freakin idea how to hold a pace! LOL. You can actually set paces in the Garmin, then there is yet another window that will tell you what your pace is. Another way to do is to setup a workout with your virtual partner, then if you stay within 12 feet of your virtual partner, you know you are on pace for your workout. Funny, I always look at that as a challenge and leave VP way behind :-)
ReplyDeletelike wes was saying in his comment, you can set up a virtual partner at the pace you want to keep in the garmin.
ReplyDeletei bet the stroller is shaving off a bit of time... too bad they dont have a virtual partner with a stroller for the garmin!
on ice baths ... i believe its 5-10 minutes. Here's some more info:
oops forgot the links..!
ReplyDeletedara marks
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