Tempo/Track Thursday

Today was a tempo run. And not a tempo run measured by miles, but rather, I was supposed to run at my given tempo for 30 minutes. The tempo that was given to me by the schedule that Karen and I have been following was marathon goal pace (9:07/mile). Now that is not a terribly difficult pace for me to hold for a decent distance. I can obviously do it in a race setting for 13.1 miles (as I did in Toledo in April). But I am slowly working up to my marathon readiness, so I will follow the schedule.

The Warm up:
I ran over to the track this morning to get this workout in. I figured the track was going to be a better move because it would be nice and flat. Not that the marathon is going to be run on a perfectly flat surface, but much more flat than the surfaces than I generally run, and I get a lot of rolling hills training in my usual runs. I did a 2 mile warm up.

Mile 1 - 9:43
Mile 2 - 9:39

The Tempo:
Now let's be honest, 30 minutes is not a terribly long run at this pace compared to the half marathon that I did in April. So I figured, I could push a little. I set myself a "look at your watching every lap around the track to see that you are following your pace goals" goal, and when I crossed the marked finish line, that was when I checked the watch. I am impressed with my consistency during this part of the run, and I am also really glad that I was on the track. I don't think about it when I am running on the road, but the track is noticeably easier on my legs. And I could tell by how fresh I was feeling!

Mile 1 - 8:48
Mile 2 - 8:48
Mile 3 - 8:42
Mile 0.44 - 3:44

The Cooldown:
When the watch hit thirty I stepped over to the side of the track (there were actually two other people there that early in the morning!) and stopped and reset my watch. I didn't want my cooldown pace to drag down the average pace of my tempo run (hello, garmin obsessed runner alert!) and then only took a second, so then I continued to run. I was not worrying about the pace really, I just made the decision that I was going to continue on the track until the garmin beeped at a mile and then I would finish the lap I was on and head for home. When it beeped, I was still feeling good so I decided to run another lap and then finish and head for home.

When I left the track just under 2 laps (!!) later, I immediately noticed the difference. The sidewalks in my neighborhood are cobblestones, which are worse than concrete, if you have not run on them before. It was amazing to actually feel the difference plain as day in my legs! I jogged all the way home and really felt great for the run!

Mile 1 - 9:12
Mile 2 - 9:09
Mile 0.33 - 2:58

And overall? I ran 7.78 miles in 1:10:42. A 9:05 average pace for the full thing. I would say that is a pretty awesome run, and I am super pleased with it!

I have been doing pretty great keeping up with my Best Body bootcamp workouts, which I am pleased with, especially considering the amount of running that I am doing. I know I do not talk about them day to day on here, but it is definitely a great program that I recommend looking into if you are looking to begin strength training (she has links with videos for all the moves!) or increase your knowledge.
I cannot believe it is more than halfway over though! I am definitely planning on signing up again for the fall session (it ends right before Christmas, what a great way to stay on track at a tough time!)
J's second training run is tonight. We are headed to the track so he doesn't have to do hills.  Wish us luck!

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