4-mile “tempo” with Beth July 6, 2008
Posted by kimayars Run
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I’m still not really sure what a tempo run was but I think this was it…
Our original plan was to run 7mi today: We would start from our development, run to Sherene’s house where I would feed the horses, then run back. Unfortunately the weather was cold and drizzly, and neither of us felt like running for that long.
Instead we hopped in the car, fed the horses, then drove up to Rattlesnake Lake to run out 2mi on the John Wayne Trail. It wasn’t too bad given that it’s all uphill the way out:
Mile 1 - 10:25
Mile 2 - 10:32
Mile 3 - 9:31
Mile 4 - 8:58
As we were heading up the trail from the parking lot, we heard a bunch of voices. Then out of the bushes came about 30 runners, each with a number pinned on. A friendly-looking guy was walking close behind and eagerly asked Beth and I if we were here for the “early start”.
Turns out they had a marathon scheduled that morning. It’s the second year of the “Rattlesnake Lake Marathon“. They don’t have a half yet, but do have a 10mi and a 16mi. Might have to keep that in mind for next year. It looks like they have a couple of cute ones (if you’re into that kind of thing). Go to www.littlemarathon.com to check them out.
I also “lubed the boob” today. (Jeff’s gonna blush when he reads that.) Seriously, I used some of his Chamios Butt’r to try and stave off the rubbing/rawness/bleeding problem I’m having with my undergarments. So far, it appears to have worked! Hallelujah!
Off to go ride the horse in a bit…
Workout:
- Type: Run
- Date: 07/06/2008
- Time: 07:00:00
- Total Time: 00:39:28.00
- Distance: 4 miles
- Average Pace: 9:52.11/mile
Comments
congrats on finding a lube that works! you can also try body glide.
you’re training for a 10k right? tempo is all about getting comfortable at race pace (and increasing l.t. but that’s not really as important) i’d keep tempo runs to 3-4 miles and pace at or slightly faster than your goal pace for the 10k. so you need to set a goal.
also, keep it flat - or at least an easy course so you can succeed. one thing that might help is a “progression run” with the goal being your last mile at the tempo pace. start slower and speed up pace each mile or so.
progression runs are good to use during any workout, so even if you’re doing a long slow run (so starting even slower than you might otherwise). that way you get used to increasing your speed when you’re getting tired.