Tuesday Morning Tempo
2 mile warm up that turned into a 3 mile warm up…
6 mile tempo with a speed limit of 7:00/mile pace…actual average pace 7:06/mile
1.5 mile cool down
3 miles easy
Splits (6:56, 7:04, 7:07, 7:06, 7:16, 7:05) These splits are a huge improvement for me. I have not mastered the art of pacing, but I think I did a good job on this run.
Tempo runs are always a challenge for me. They are the workouts that I believe make the difference on race day. In the first mile, I get slightly out of breath, then my lungs open up a little, my stride gets longer, and if I am pacing myself correctly, I reach a point where the target pace is still hard but manageable. My lungs and pacing make tempo runs difficult. Being out of breath and unable to reach that hard but manageable state makes me nervous. This is one of very few successful tempo runs.
16 miles @ 8:15/mile (average)
I ran at the lake this morning, and the humidity got the best of me for the second half of this run. A 2hr 15min run plus a 1hr 15min drive to Euless and back to pick up my kids gave me enough reason to make the ‘Mommy is taking a nap for an hour’ announcement after I took a much needed shower.
Not quite as hot. Still humid. Current heat index… 107 degrees.
For every mile after Monday, I ran in my Altra Escalantes.
Hottest Half on August 13, 2017
This will be a training run. A place to practice mid race hydration and running negative splits.
Coming Up Next Week…
High Mileage. Tempo Run Tuesday. No Taper.
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