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Tempo Thursday

1 Apr

Today promises to be warm, a very welcome change from the wind and rain that we’ve had lately. I was expecting relatively mild temperatures this morning and luckily Zeus came through. I was even able to run in short sleeves after my warm up miles from home to the Parkway. It’s an easy 2 mile jaunt from my house to the Fish Hatchery where I ditched my water and long sleeve shirt before setting off for 5 tempo miles.

I had no particular goal today but as I set off I figured anything between 7:30-7:40 would be cool with me. Continue reading


Tempo Thursday

18 Mar

I’m not sure what’s going on this week. I’ve been automatically kicking into this brand new gear. I’m starting to really think about biorhythms and energy levels and my monthly cycle. I’ve never really considered any of this before but over the past couple months I’ve been noticing some patterns with my energy levels and I definitely need to investigate this more closely. In any case, it’s been a pretty speedy week so far without me even trying. I’m not setting out to run things faster than normal, it’s just ending up that way. The thing is, I don’t even feel like I’m running faster. I’m continuing to strictly focus on effort and breathing and actually hide my watch under my sleeve. This morning my watch was hidden by darkness so I really used that opportunity to feel things out. Could it be that my training is beginning to show improvement? Continue reading

Tuesday Treadmill Tempo

2 Mar

I don’t know about you guys but I have a really hard time doing speedwork on the treadmill. It’s all treadmill miles for me this week since my husband is attending a conference in Germany. I’ve been eyeballing my tentative schedule and have decided to forgo the tempo intervals in favor of straight tempo runs. I’d really like to build back up to the longer tempo runs or even some longer moderate runs. I remember in those last six miles of the Philadelphia Marathon last November thinking that tempo runs could be a very useful training tool for that section of the race. Continue reading

Thursday Tempo Run

18 Feb

This week’s schedule called for two speed workouts: intervals on Tuesday and a short tempo run today, Thursday. This was a 15 minute tempo sandwiched into a 6 mile run, I targeted 7:40-7:45 for my pace. I ran it at a 7:42 avg pace. Oh, and I decided to post the elevation of the tempo section since Bob asked me the other day how I accounted for hills in my speed sessions. Continue reading

Time for Tempo

6 Jan

I guess I failed to report on last week’s tempo run. Oops. Today was tempo run #2 in this little 10k training cycle of mine. Last week I ran a 2 mile tempo, 7:20 average pace. This week my speed session was a 3 mile tempo.

The workout: 6-ish miles with 3 miles at tempo pace.

Goal: tempo pace between 7:25-7:30 Continue reading

Running a flyod

1 Oct

I am so behind on my blog reading. Behind by about 215 entries in my Google Reader. Yikes! My email inbox doesn’t even add up that quickly. I will get around to reading about all of your races and training updates, I promise.

I really struggled with today’s planned workout for the last 24 hours. The plan says: 8-10 miles with 2 x 15 minutes at tempo. I don’t know, I just can’t seem to wrap my brain around the benefits of splitting up a tempo run into 15 minute segments. How can this possibly benefit me when my last tempo run was at 38 minutes straight? I know that there are some of you out there who do this type of workout and love it. I know you may weigh in and tell me that this is a better workout than a straight tempo. And this is where I would say that running is personal and we each attach to certain philosophies and training ideas that we feel work best for us. I can see how a split time tempo run (a.k.a. cruise or tempo intervals) can be beneficial at the start of a training cycle when you are trying to build up to longer tempo runs. Continue reading

Tempo – Take V

19 Aug

I’ll be honest with you, I was a bit nervous about this morning’s tempo run: 5 miles at 7:45 pace. Last night as I was trying to fall asleep I kept thinking about the run. “I hope I can do it”, I told myself. “Of course you can do it”, I reasoned. Last week I ran 4 miles at 7:43, my fastest 4 miles ever. The 4 mile race I ran in April 2008 was my previous fastest 4 miles run at 7:50 pace. Now I had 5 miles facing me with a goal of 7:45 average pace. Five miles.

I decided to run down to the Parkway which is around 2.15 miles from my front door. I took the warm up nice and easy at a 9:32 pace. Just loosening up my legs and then stopping to drop off my water bottle and stretch out a bit once I got to the park. “Just do it, whatever happens, happens”, I told myself, one final little pep talk. It was warm out and the humidity was close to 100% but I took off down the path as the light started brightening. No one else out there but me, just the way I like it. Continue reading