Week 9/17 HM Training - Run #3 Tempo (Session #1)

Tempo Run for 40 minutes

w/u 2 km @7:15/km

Tempo 6.03 km @6:38/km (10:41/mile)

c/d 2 km @7:27/km

Not a bad workout! :)

It's a busy posting day on my blog. First, it's Food Rules Friday so if you are looking for it, sku down a few posts or click on the link. Second, I posted the blurb from my training book on Tempo Runs so again, sku down a post to read this or click on the link. :) The beauty of having pre-written posts scheduled for certain days. :)

Even though I wasn't feeling like being a speed demon when I headed out this morning with the dogs in tow, I was determined to get this tempo run done today. I decided ahead of time to set my 'quick interval' Garmin option for 6:45/km pace for 40 minutes. It's been awhile since I've run at this pace for a training run (my South Huron 8K race excluded) - I'm a little rusty with the speed after so much longer, slower mileage. Rather than going out there "full hog" to try to run a 6:30/km pace, I thought I would ease into it so I aimed for 6:45/km instead.

I had this in mind, too:

Springbank Half Marathon (before track training on Sept. 11)

Course with a few hills and varying inclines

Ideal Goal 2:25 = avg. pace 6:52/km (11:04/mile)

Niagara Falls Half Marathon (after track training on Oct. 23)

Course is very flat with a few inclines near the end

Ideal Goal 2:20 = avg. pace 6:38/km (10:41/mile)

My splits from today's tempo:

1 km - 6:30

2 km - 6:44

3 km - 6:39

4 km - 6:38

5 km - 6:44

6 km - 6:40

0.03 km - 5:23/km (LOL!)

Truth be told, I actually could have run this faster. Unfortunately, I had a little bit of a dead weight with me. :( Angus was not at his fastest today. I didn't think the temperature or the distance would be difficult for him, but just during the warm-up run, he was beginning to slow behind me so I knew then that the tempo might be a challenge for him. He was fine for the first half, but during the second half of the tempo, I could feel 'one' leash at my waist tugging from behind. :( He didn't drag me down completely, but the small, consistent pull from him made it more challenging for me to maintain pace. :( I need to make a judgment call about taking him with me next Friday, when I have my next tempo run scheduled, basing my decision on the weather, temperature, and his fitness that day. I am a little bothered by it; for a young, extremely fit dog, I find it hard to believe that my slow running pace is "too" fast for him for 10km. :(

I have Kundalini yoga tonight. :) I am playing it by ear as to whether or not I head out for a recovery 5K tomorrow. I may I opt out for another rest day because I have a 19.5 km run (12 miles) scheduled for Sunday (I am at 973 km for the year with today's run). :)

I may also shift all my runs by one day next week because I have the Ingersoll Harvest Run on the following Sunday:

• Mon - rest day (as scheduled)
• Tues - 11.5 km (cancel and complete hill workout instead)
• Wed - hill workout (change to Tues and take off instead)
• Thu - 5 km or rest (change to Wed and complete tempo run instead)
• Fri - tempo run (change to Thu and take off instead)
• Sat - 5 km or rest (change to Fri and run 16 km instead)
• Sun - 16 km (change to Sat and run Harvest Festival Run 10K, making up for cancelled 11.5 km on Tues)