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Location: Pasadena, CA.
Temperatures: Day 1–Mostly cloudy 72 degrees, Day 2–Cloudy 59 degrees
Types of Runs: Day 1–Easy, Day 2–Tempo
Lengths: Day 1–6.2 miles + 5 strides, Day 2–10.03 miles
Types of routes: Day 1–Two uphill climbs with two downhill descents…some flat; Day 2-gradual uphill and downhill with one uphill climb and one downhill descent
Times: Day 1–45 minutes, 51 seconds; Day 2–1 hour, 4 minutes, 58 seconds
Paces per mile: Day 1–7:24, Day 2–6:29
Reason for Runs: Day 1–This was a typical recovery run done after a long run. I chose a route with some significant hill climbs to boost leg strength and endurance. The pace for this run should be relaxed and comfortable so as not to stress the legs. The strides work on leg turnover and efficiency. They’re done at 75 to 90% of full speed for about 70 to 100 meters.
Day 2–The tempo run is designed to boost stamina and strength because the effort is more intense. One of its purposes is to mimic a race in which the effort is intense also. To race well, your body needs to be able to handle the effort. Conventional thinking is that the tempo run should be comfortably hard. That’s a vague term but it means it’s an effort that’s tough but not one that should completely exhaust you. For me, that point is between half marathon and marathon pace. That’s where I try to be for most tempo runs. Because I’m in marathon training mode, I’m increasing the length of the tempo runs so my body can get used to running longer intense efforts again. The longest tempo run I do before a marathon is 12 to 13 miles. This week it was 10.
How did I feel? Day 1–Good. The pace was easy and my legs didn’t feel terribly exhausted. The strides felt good too. The hill climbs weren’t bad at all either.
Day 2–Decent. I ran this run early in the morning to avoid the rain since I hate running in the rain. Because I worked at night/early morning I came straight home and ran without sleeping first. In fact, I didn’t sleep at all between the recovery run and the tempo run. Did it negatively affect me? I don’t think so. Maybe it did but I didn’t consciously feel it. My pacing was generally consistent. I didn’t feel exhausted running that hard for that long. My legs felt fine too mostly. I use “mostly” because my legs are always worn out to some degree in the middle of training. I’m hoping I can run my tempo runs a little faster. For some reason, it seems like my body is holding back. Maybe it’s a subconscious defense mechanism against getting hurt and exhausted. I don’t want to overdo it but I do want to get the most out of my training. How do I solve it? Is there anything to solve? We’ll have to look at some possible factors and go from there. But that’s for another day.
Running With You,