That darn Runner’s World magazine is always giving me ideas. June’s issue had an article in it with some different workouts, and one was to try a tempo run. But I don’t really neeeeeed to do a tempo run. I’m just running the marathon to finish it.
But sometimes I need to mix it up. Sometimes a 6-mile run (which is what was on my schedule for Sunday), sounds boring. So, on Saturday night, entered my info in the McMillan Running calculator to get some paces for a tempo run.
Now, I didn’t spend Saturday fueling very well for a run on Sunday. Mr. T and I celebrated our 9-year anniversary (which is actually Wednesday) by going out for some delicious burgers and fries, and then the football match (AKA soccer game) at Qwest Field: Seattle Sounders vs. Toronto.
I almost cried when the game started. I was so excited. I played soccer competitively through high school, and then for recreation in college and after. I don’t know why I stopped. Probably the cost.
Anyway, Mr. T got some great club-level tickets. I got a Sounders scarf. I drank two beers during the game (at nearly $10 apiece!!!). And the Sounders scored three goals! Afterward, we went to The Cheesecake Factory and had cheesecake.
|Club level seating rules!
Fun, fun, fun! Buuuut, not exactly the best way to hydrate and fuel the night before a kinda-sorta speed workout.
The Tempo Run
Sunday morning around 7 a.m., the sky was clear and blue. I had set aside a skirt for my run, but the temperature was 38 when I came downstairs and so I quickly changed my mind. Except the only clean capris I had were my oldish ones. Oh well. I wore them with my CEP compression socks and my Brooks jacket that Mel gave me. Then I put on my sunglasses and pulled a fleece cap over my head. I looked hot.
I filled my Nathan handheld with water and dropped a NUUN tablet in. This would be my first test run with the handheld. I decided to fast-walk about a quarter-mile to warm up my legs. I also did some kick-butts. My handheld was leaking. Too much pressure from the slightly carbonated NUUN? I had gloves on, but I could feel it was warm in the sun and wouldn’t need them. I put them in my pockets and snapped a picture of Mt. Rainier (that I am having trouble getting off my phone – just picture blue sky with big, white volcanic mountain sticking up into it).
Okay, let’s get running. So, McMillan says my easy run pace should be 10:15-10:45. No prob. I was cold and my earbuds were bugging me and my water bottle was still leaking. Plus, I was finding it annoying. Too much resistance for my arm-swing. Mile 1 was 10:18.
I decided to do my 3-mile neighborhood loop twice, so I took off through my ‘hood and down, then up U-Go Hill. My water bottle was so annoying. I am not a handheld girl. But I knew I would need to hydrate during my run since I dehydrated the night before.
McMillan says my tempo pace should be between 8:52-9:15. Right now, my Garmin is set to show my pace at that exact second and my total time. So I couldn’t tell if I was on pace because sometimes I was at 9:38 and sometimes I was at 9:00, etc. I think there’s a way to change this, and I need to because it was driving me crazy. I really had no idea what my overall pace for that mile was. I used my new mantra to try to keep from going too fast. Mile 2 was 9:00.
I’m not sure what happened on Mile 3. I was hot? Looking at the stats on my Garmin, it looks like most of the mile was climbing up slightly. I guess that was it. Mile 3 was 9:19.
Mile 4 was…uneventful. I was on pretty flat ground, so that was nice. I got into a rhythm and could tell I was keeping my pace well. Mile 4 was 8:55.
Just before Mile 5 began, I stopped off at my house and dropped off the water bottle. Ahhhhhh! I felt so much better the second I set it down. I wanted to fly, and I took off. Being able to swing my right arm made a huge difference. I felt awesome. Free! I took off on my loop. I was going too fast. I tried to slow down, but I felt good. I really, truly, did try to slow and keep to my tempo pace. Apparently, I didn’t slow enough. Mile 5 was 8:43.
Mile 6, I slowed to a comfortable pace. I wasn’t sure if I was supposed to run easy or comfortably. Whatever it was, I liked it. I kept thinking that it might be my running pace for the marathon (I will be running 5 minutes and walking 1 minute for the race). When I looked at my Garmin, it was showing me 9’s: 9:15, 9:30, 9:44. All good. All comfy. I realized I was going to have too much mileage if I finished my complete loop, so I cut through a neighborhood back to my house to keep it closer to 6. No reason to do too much and hurt myself. (I did do U-Go Hill twice and Monster Hill twice, so I got a little hill training, I guess.) Mile 6 was 9:29.
McMillan says my steady-state runs should be 9:15-9:31, so I guess that’s what I was doing. Ha!
Total: 6.34 miles in 59:03
Average pace: 9:18
Overall, I was happy with this run. It seemed fairly easy. The tempo portion kept things interesting and helped me challenge myself. I even had several big hills incorporated. I’d love to sign up for a 10K race because I would crush my old PR of 1:10:43 (which was my very first race back in October, 2009).
Later, I did some more running…in flip flops when I went with T Junior and Mr. T to the nearby school to fly T Junior’s kite.
The sun was so glorious yesterday. I so needed it. I don’t want to complain about the weather because it could be so much worse (those poor people in Alabama). However, I have been feeling the effects of the gray, rainy weather (we never really had a real summer last year), and was in desperate need of some sun.
-I can’t run well with a handheld. It throws me off. I do not want to take it. I’d rather wear the belt.
-I liked breaking up my run with the tempo miles in the middle.
-Running in flip flops is hard.
-I almost twisted my ankle coming off of the sidewalk near my house. That would’ve sucked.
-I miss soccer and sort of want to sign up for a league.
-Today is raining and it sucks.
-I think there’s a track at the school we were at, which will be good for sub-2 half training after the full.
-I don’t know if I can run a sub-2 half, but I figure it’ll be fun to try.
-I need to get my eating in check. I feel heavy. I gained 1.4 pounds last week.
-I iced my leg last night ju
st in case. I’ve been feeling something on the inside of my lower left leg off and on. I think it’s a muscle as it goes away and then occasionally comes back. It doesn’t hurt, I just don’t know what it is. It’s about three inches above the inside ankle.
Sorry for the long post; had a lot to say, I guess! Have a great week!