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Tempo Thursday, One Last Time


Thursday, April 17, 2014

It's Tempo Thursday, with a scheduled group workout focusing on speed at 6 PM. But today also happens to be Maundy Thursday, and I wanted to go to Maundy Thursday service at 7 PM. Can't do that if I start running at 6.

So, it's a work at home day. I used to run on my lunch, "just running" that turns out to be running at tempo pace by training standards. For old times' sake, and to fit the schedule, I decided to do the last Tempo Thursday on the training schedule solo over my lunch hour.

I got near perfect running weather at noon, 48 F and sunny with 11 mph ENE wind. I soon found that it's no longer natural to just go run the way I used to. I have to think about running faster at the start, and I thought too hard. Started out faster than I should, but I adjusted.

I ended up running 4.61 miles in 31;24, for an average pace of 6:49 per mile. Mile splits wer 6:33, 6:49, 7:00, 6:52, and a 6:52 pace for the last 0.61 mile. Yeah, I started out too fast; but I stabilized. The third mile has the hills. After 4 miles, I slowed down; but I felt so good at the top of the last rise that I let myself speed up again. Hence, the tempo pace on that last 0.61 mile.

This will be the last speed work before the half marathon on April 27. The remainder of the training schedule calls for easy runs: 3 miles tomorrow, 6-ish paced miles Saturday, and 3 miles each of Sunday, Tuesday, Wednesday, and Friday. Rest days are Monday, Thursday, and Saturday.

Mentally, I feel like I should be running more. Physically, my feet like the taper already. I'll play it straight, honor the taper, and see what race day brings.

Life is good.
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  Member Comments About This Blog Post:

PLMITCH 4/18/2014 9:20AM

    I did a tempo run (5K) yesterday as well, making some adjustments on my Garmin 220 so I can get real time read on distance. Was very happy with the result -- 28:37! What I have found is that I usually lop off about a minute during a competitive race vs training, so if that holds true, I'll achieve a milestone that I have been chasing for months -- a sub 28 minute 5K! My race is tomorrow (Saturday).

Anxious to hear your results of your half. Best of luck as you wrap up your training. I'll be starting 10K training next week -- which will be a first for me at that distance! I have a race in mind for mid May...

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TERI-RIFIC 4/18/2014 7:36AM

    You're looking great! At first I thought I wonder if you'll be in the same race as I then I remembered - I'm running the Diva, I'll bet not. You're probably not going to wear a tu tu either. Well neither am I but my daughter is. My husband considered running with me (sans tu tu) because he doesn't like to be left out, but he wimped out. Have a great race!!

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SPINNINGJW 4/18/2014 7:33AM

    I love Barb's "coiled spring" statement. I will be cheering you on from Iowa!

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SEABREEZE64 4/18/2014 6:52AM

    emoticon

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KELLISOR 4/17/2014 10:12PM

    April 27! That's so close! Hang in there - you will make it through the taper, and it will be race day before you know it!

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ONEKIDSMOM 4/17/2014 9:24PM

    Best half I ever did was last year's Lincoln, with the emotion of Boston, the chill air, and a well-rested body carrying me to a finish time I never dreamed I could pull off. So, yes! Honor that taper! It will drive you NUTS, but you'll be a coiled spring on race day. emoticon emoticon emoticon

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DRKPKING 4/17/2014 9:20PM

    Good for you

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