Tuesday, July 13, 2010

Tempo Tuesday Take Two

After the hellish weather we had last week, this morning's 20C (68F) felt alright, though it was still pretty humid at 88% with a dew point of 18C (64F).

But enough about the weather!

Yesterday I mentioned to hubs that I hoped my tempo run would feel easier this week given the temperature. He quickly advised me that I don't want it to feel easier... instead, I should be able to run faster at the same effort level.

Point taken!

3K warm-up @ 18:42

Target Tempo Pace = 5:00/KM or faster

4:57
4:58
4:53
4:54
4:54
4:50

Average tempo pace: 4:54/KM (=7:53/mi).

Last week's average: 5:05/KM (=8:11/mi)

It actually felt pretty good. I took a super quick breather after the 4th to gulp some water and didn't feel nauseous this time, which is a plus! The last K seemed to go on forever (doesn't it always?) but it felt fantastic to finish strong.

Next week's tempo increases to 8K. *gulp*

But first... 10 miles before work again tomorrow.

30 comments:

Tricia said...

awesome!

Jocelyn said...

Nice work! And also thank you for always converting for us Americans. Every time you have the conversions in parenthesis I go "ooohhhh!" Haha. Keep it up! YOU can do that 8K tempo no problem!

Indi said...

Awesome job! I've tried these...i'm thinking speed and me don't get along!! Maybe if I kept up wth it like you d...we might be acquaintances again ;)

lindsay said...

I am proud of you and I know you are feeling good about the run! I must say though that I am a little depressed - in myself - cause my running has been in the tank for awhile now :( So your awesomeness makes me feel cruddy, all your fault ;-) you can make it up to me by picking me for the CEP's!! :)

P said...

I agree with Jocelyn - thanks for the American conversions. :-) Well done on your repeats!!

Winged4Victory said...

Super impressive! Nice work!

misszippy said...

Very nice! I really believe training in the heat/humidity, while hard, makes you strong!

BTW--can you recommend a conversion chart somewhere for miles to k?

Jamie said...

Awesome tempo run!!!

ajh said...

10 miles before work is great!

Kim said...

You're doing great!! I have SO MUCH trouble running in the heat! Kudos to you!

@misszippy - you can just use google. Go to the regular search box on google.com and type "3 miles in K" or "5K in miles" and it will give you the conversion.

shellyrm aka jogging stroller mama said...

Great job! You are so strong. And 10 miles before work, amazing!!!!

Great words from your hubs - smart man!

destination262 said...

Good job Marlene! I like what your hubs said - my bf would have said the same thing. It's always good to push yourself to new limits. And good for you! Good luck on the 10 miler tomorrow. You are going to rock it!!

Stephanie Nichole said...

Howwww close are you to Ottawa??? There may or may not be a 70 mile race I want to do up there!! And I'll need my personal motivator there!!! :)

THANK you for including the /mile pace as well... it helps very much for us non-mathy people!!! Great job!!! I'll have to try some of these.

Runners Fuel said...

I always have a hard time getting up in the morning and running. I don't even try anymore.

Denise said...

nice job!! keep it up!

J said...

Great job on the tempo run! Good luck with the ten miles tomorrow morning! Totally awesome that you do a long run mid week!

Jess said...

Hubs is right on with his comment!

Emz said...

awesome tempo run!! I do love tempo runs!

Way to go! Can't wait to hear about the 10!! :)

TNTcoach Ken said...

Eighteen seconds each week! You'll be in the five minute range pretty soon!

Lacey Nicole said...

hehe just when you conquer one tempo, the next one looms... you got it :) good luck with your 10 miler!

Middle Name Marie said...

Great Pace! Way to push yourself--great that you have such a motivation hubs at home!

teacherwoman said...

You are one speedy girl! Nice job!

Mark said...

Man you are running strong!!! Glad it's cooled off up there....

runnernic.com said...

way to go lady!!! nice nice job!

Christine said...

Wohohoo - Awesome! 10 seconds faster than last week, that's huge! :)

Laura said...

great job...but it bums me out that your 5km splits are what I can manage only during my 2 min intervals.
You still rock of course.

Heather said...

Nice job with the speedy early morning tempo run! Way to go. Have a great 10 miler. :)

sneakersister.com said...

Nice! You definitely have to take weather into account and not get too hung up on paces. Cooler weather (however slight the coolness is) really does help quicken things a bit.

Julie said...

Wow! super fast tempo run! keep it up!!

The Happy Runner said...

Wow, great job. Tempo runs are no joke and you are killing it!