Many of you know that I'm currently in the middle of my marathon training: intervals, tempo, long runs, and easy runs. Last year I trained for the marathon using Hansons Marathon Method, with much success. This year is no different: same method but using a faster goal time which means my training speeds also adjust with the new goal. This brings me to the "tempo run". It's basically a speed workout at a comfortably fast paced. It was my favorite workout last year. This year, however, it was difficult for me to achieve the recommended pace for my time goal--a pace of 8:01 per mile. The first time out, I ran at 8:20 pace. The following week, I ran at 8:10. I was bound and determined to make 8:01 pace a comfortably fast pace.
I remember that the tempo run last year was comfortably fast for me. My body knew what to do after its warmup. This was why it was my favorite workout: just let your body run at its pace. The thing that is different this year is that I've changed the route: I no longer live in the city of Montréal where my tempo runs were on flat streets, bike paths, and trails. My new route includes a 2.5 mile downhill course which means a 2.5 uphill coming back. I had to cut out that last 2.5 mile uphill from my tempo runs. The rest of the course is pretty flat.
By the next tempo workout, I decided to wear my ASICS Gel Noosa Tri-8, a lightweight speed trainer that I also run in for my interval training. I ran the tempo workout in 7:54 pace. I was ecstatic! The trainers helped, but I also noticed that I had lost weight. The following week, however, I returned to the actual pace of 8:01 with my regular trainers, the ones I will wear for the marathon. I was content with being able to hit the actual assigned pace.
This morning, I ran another tempo, but this time at 8 miles rather than 7 I had been running for the past three weeks. I used the Gel Noosa this time around. Before I left, I read an article about running tall. The author mentioned using batons, one in each hand, to practice her arm movement: shoulder to waist, never across your chest or body. Running in this fashion helps with running economy. So I headed out, running my usual 2.5 mile warmup before starting my 8 mile tempo. I kept my arms swinging, shoulder to waist. My GPS watch also lets me know my pace, but I know that it usally is 20 seconds faster than my actual pace; so even if my watch says my pace is 8:01, I know that I'm actually running at about 8:21 pace. I checked my watch to be sure that I was under 7:40. The body has a wonderful memory. As I was running, my body began to relax in a comfortable fast pace. I was able to maintain my pace between 7:12 and 7:39, based on my watch pace. By the time I reached my required 8 miles, I clocked in at 1:02:36 @ 7:49 pace.
Now that I'm settling into running tempos, it might make my favorite list again. I know that tempo runs really helped my marathon speed at last year's Montréal Marathon.
I have two more weeks of running 8 mile tempo runs; then I have three weeks of 9 mile tempo runs followed by three more weeks of 10 mile tempo runs.
I remember that the tempo run last year was comfortably fast for me. My body knew what to do after its warmup. This was why it was my favorite workout: just let your body run at its pace. The thing that is different this year is that I've changed the route: I no longer live in the city of Montréal where my tempo runs were on flat streets, bike paths, and trails. My new route includes a 2.5 mile downhill course which means a 2.5 uphill coming back. I had to cut out that last 2.5 mile uphill from my tempo runs. The rest of the course is pretty flat.
By the next tempo workout, I decided to wear my ASICS Gel Noosa Tri-8, a lightweight speed trainer that I also run in for my interval training. I ran the tempo workout in 7:54 pace. I was ecstatic! The trainers helped, but I also noticed that I had lost weight. The following week, however, I returned to the actual pace of 8:01 with my regular trainers, the ones I will wear for the marathon. I was content with being able to hit the actual assigned pace.
This morning, I ran another tempo, but this time at 8 miles rather than 7 I had been running for the past three weeks. I used the Gel Noosa this time around. Before I left, I read an article about running tall. The author mentioned using batons, one in each hand, to practice her arm movement: shoulder to waist, never across your chest or body. Running in this fashion helps with running economy. So I headed out, running my usual 2.5 mile warmup before starting my 8 mile tempo. I kept my arms swinging, shoulder to waist. My GPS watch also lets me know my pace, but I know that it usally is 20 seconds faster than my actual pace; so even if my watch says my pace is 8:01, I know that I'm actually running at about 8:21 pace. I checked my watch to be sure that I was under 7:40. The body has a wonderful memory. As I was running, my body began to relax in a comfortable fast pace. I was able to maintain my pace between 7:12 and 7:39, based on my watch pace. By the time I reached my required 8 miles, I clocked in at 1:02:36 @ 7:49 pace.
Now that I'm settling into running tempos, it might make my favorite list again. I know that tempo runs really helped my marathon speed at last year's Montréal Marathon.
I have two more weeks of running 8 mile tempo runs; then I have three weeks of 9 mile tempo runs followed by three more weeks of 10 mile tempo runs.
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