Another Tuesday Tempo here! It was SO HARD to drag myself out of bed this morning knowing that A) I’m still sleep deprived from this weekend B) my covers were amazingly comfy and C) I really effing hate tempos.
But I drug my sorry butt out of bed for the tempo. What I wanted to get out of this was a controlled workout. Sure the pace matters but with WR being only…18(?!)…days left the work that I do now is mostly mental. Essentially the “hay is in the barn” (anyone else HATE that phrase?! Any suggestions for what I can replace it with?!) and now it’s getting comfy with some miles that aren’t killer but are faster. Ideally GMP but that’s been the ideal all along, no?
The plan was to warm up for a couple miles, bang out ~5-6 miles at “tempo” pace (whatever that means at the moment) and then warm down for a couple miles + a few more (my warm downs are always longer than my ups). I knew before I even stepped out of my door that this was going to be a challenging workout and to not expect paces around what I’d been running the past few weeks. My hips felt a bit…tender? Not hurt or pain or injury. More like “HEY I could use a massage NOW”
When all was said and done this was the result:
- 6.6 mile “tempo” @ 7:26 pace
- Warm down
I don’t think this really tells the whole story though.
Essentially the tempo portion can be broken down into three 2.2 mile segments as that’s how I thought about it when as I ran it. Now, looking at the overall pace the workout looks fine. Maybe a little slow for true tempo pace based on where I’m at fitness wise, but still where a workout could/should be with ❤ weeks until marathon day. Maybe even exactly where I need to be as my estimated GMP is ~7:30.
The breakdown of the tempo looks not so great:
- 2.2 miles @ 7:42
- 2.2 miles @ 7:10
- 2.2 miles @ 7:25
Oddly enough I was thinking about how to describe this workout and I thought: CONTROL. Unlike last week, today I felt like I was moving how I was supposed to be. I will admit that when I saw 16:56 as my first loop split I kind of freaked out because, while I knew it was ~7:45 (hizzah math) it was slower than GMP, let alone the tempo paces I’ve been running the past 3 weeks.
So I kicked it up a bit and, surprise surprise, it didn’t feel any harder than the first loop. I know Flo talked a lot about this recently: that if I start out fast, I stay fast. The trick now is to figure out what my pace is from the get-go. Because, to be 100% honest here, my 9:42 warm up pace didn’t feel slower than my 7:42 first tempo loop nor did either of those feel different from my next 7:10 loop.
I mean, I can tell by the lactic acid that sort of accumulates and the burn that I feel but once I lock into a pace I can hold it. I’d be VERY surprised if I deviated much from the average loop paces during the loops themselves. Which is why I felt like I was in control during the workout.
Mission accomplished then. I’m thinking that the feeling of control is more important than the splits themselves. Or so I’m trying to tell the numbers junkie in me 😉
In the end I think that today’s workout was not a bad one by any means. Once I got the initial “UGH I didn’t get the workout how I wanted it” thoughts out of the way (because, let’s face it, they will always be there I have come to the following conclusion: Getting close to GMP is tricky and hard for me and this was a learning workout. Plus once I got that first 2.2 loop out of the way I was quite speedy.
Afterward I did W2D1 of my pushups and situps:
Pushups: 14, 14, 10, 10, 16
Situps: 21, 21, 15, 15, 25
I did discover when I was going my “strength” stuff that my legs are tight! I shamefully cannot touch my toes anymore. I used to be really flexible but stretching was the first thing to go when my schedule got hectic this fall. Don’t worry though: I plan on using my break to stretch today. I want to get back to being really flexible. Not for any real running reason per se (I’m not the biggest subscriber to stretching being *wicked* important. It has it’s place but I don’t think it’s the be-all-to-end-all) but because I just feel better in life when my muscles aren’t like a rubber band. I feel like I stand straighter and am more confident. And that my muscles aren’t all cramped and I’m not all hunched in a ball, making me want to be on the couch all day.
Since I never stretch someone might have to use a torture device so I can hit that flexibility goal hahahhah
Have a lovely Tuesday y’all. And Amy that means you too girl!
And check out this giveaway from Lesley (Racing it Off)