I decided to train for a sub 45 minute 10k at the end of October. I devised a training plan where my "weeks" are 9 days instead of 7 days. The two most important days during each 9 day period are my tempo run and my speed work. The only way to run faster is to RUN FAST.
On Saturday, I had my first tempo run of my training. The goal was to do six miles with two of them at or near race pace. I sure procrastinated on Saturday morning. It was like I'd do anything except lace up my running shoes and get out there. The longer I waited, the more nervous I got. Mental Note: Next time I have a tempo run, I need to get up drink, coffee, eat, and hit the road before I have time to get nervous!
My splits ended up like this:
Mile 1- 8:45
Mile 2- 7:50
Mile 3- 7:11 <---- Pace
Mile 4- 7:10 <---- Pace
Mile 5- 8:13
Mile 6- 8:13
A couple things about this run I want to share with you...
1. During my third mile, I started to think about the very first marathon I ran. Then I thought about this post by Kristina. In it, she discusses and article by the New York Times entitled: Plodders Have a Place, But Is It in a Marathon? Well guess what? My first marathon took me almost four and a half hours to run and four years later I ran Boston. Everyone starts out somewhere, and for some of us, it's PLODDING. Eff the Times.
2. While my two miles at pace were almost exact, I was having a hard time maintaining a steady pace during those two miles. Sometimes I would look down at my Garmin and I'd be running a 7:30 pace and other times I'd look down and I'm be running a 6:47 pace. I hope with these tempo runs I will get enough practice running at my goal pace and know what it feels like without looking at my Garmin.
3. At mile four and a half, my right shoulder got so sore that I wanted to stop running. Whenever I run "fast" I tense up my right shoulder for some reason. Do you guys do this? When it happens, I shake my arms out or run with them down at my sides. Usually it is just annoying, but that day it hurt so bad that I wanted to stop running. A mile later, the pain went away. Weird.
4. I'm already envisioning the 10k. I would like to kick it up a notch and give it my all during the last half mile- if I have some energy left in me. I don't want to conserve energy for the last half mile, I would just like to kick it into gear if I am able to. I am thinking practicing this during my long runs is a good idea? My long runs are going to be at an easy pace and never longer than 10 miles. Sprinting the last half mile could sort of prepare me for the end of the 10k. What do you guys think?
How do you do tempo runs?
What do you think of my plan to kick it into gear at the end of long runs? Do you think that will be effective, at least mentally?
Do you ever tense up your shoulders like I do?
Good luck in your training. A 10k is the perfect distance. -L
ReplyDeleteNice work on the tempo run! I get nervous for tempos and intervals as well...I don't know why though. I was finding it hard to stay within range of a consistent pace too. After a while it was a little easier for me to maintain more consistent strides, but I still have a long way to go. At the Navy 10k I sprinted the last 1/4 mile or so. It felt good, but I hadn't trained that way! I just did it to make sure this guy who was trying to pass me didn't! LOL
ReplyDeleteThat is funny! I would have done the same thing! Actually, one time I WARNED my friend I was right behind her at the end of a half. I thought it would be a dick move to sprint right by her, so I was like "Hey Donna here I come!" and she sped up too and finished before me. Oh I was such a polite runner back in the day!
DeleteSprinting a full half mile sounds ridiculously hard core! I think a fast finish on your long runs could help though because it will get you used to running fast on tired legs. It seems like that would be really helpful on race day.
ReplyDeleteThat plodders article was so dumb. Everyone starts somewhere. I find it hard to believe that each of those rude, rude people popped out of the womb running 6 minute miles!
I suppose I used the term "sprinting" a little loosely. Definitely could not do an all out sprint for that long but I want to make sure I leave all my energy on the race course, so if I have any left, it would be nice to be able to kick it up a notch at the end. I know you do fast finishes on your long runs. I was totally channeling you when I had that idea.
DeleteNice tempo! I also get nervous before speed work. It's silly. I get nervous before long runs too, which is also silly. It's just a run. What's going to happen? I have to stop?
ReplyDeletelol good point! And seriously, how many times have I ever just "stopped"?
DeleteThere was a time when I finished every single run with a hard kick - now I've learned that I can't do that and stay injury free (I tended to run much harder a lot).
ReplyDeleteLove your 9 day training plan. I agree on the get up and out the door - part of why I like my early morning workouts. The days that I mess around and don't start right away I definitely lose motivation.
I used to get pains and cramps in my shoulder areas a lot when I ran (especially during college). Looking back I'm pretty sure it was from the vast amounts of soda I drank and the carbonation was causing the pain.
Good point Kim, maybe I should not push it too much at the end of a long run and only do the speed during tempo and speed work. I am going to have to google the shoulder thing. Maybe I need Paul to give me a massage! ;)
Deleteyou.are.speedy.
ReplyDeleteI'm working on it! That run was not very enjoyable!
DeleteTempo runs are so. hard. I always have a hard time keeping a steady pace, too. And I always tense up my LEFT side... so weird!
ReplyDeleteWow there must be a reason for the tense shoulders. I think it's time I finally google it.
DeleteYay for training! I think if you are comfortable with kicking it up a notch for your last half mile, you totally should! You know what is right for your body! When I am training for a race, I always tell myself to give it all my all during the last little bit of the run. I try to envision the finish line and just sprint until I hear my Garmin beep. It usually does the trick, even when I want to quit. I always say to myself "Are you going to quit at the race?" NO, run it!" The pep talks we give ourselves :)
ReplyDeleteI've been having trouble keeping pace on my tempos, too. I'm usually amazing at pacing myself, but I think because I've slowed down for the summer, it's thrown off my natural gauge. Great job on the run!
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