Yesterday I did a tempo run for the first time in what felt like forever. Three quarter mile mile warm-up, 6 miles x 6:48 pace (varied the incline from 0-2.5% over the 6 miles), three quarter mile cool-down—> 7.5 miles total. A running friend of mine (she wins a ton of the races around here with insane times) told me to not worry about the w/u and c/d paces… just the actual workout paces. SO, I take the w/u and c/d nice and super easy and I usually go for a little bit longer with those but I didn’t have enough time yesterday:)
The tempo run is interesting for me because I feel like the first half of the tempo run is all mental and the second part is all physical. For the first half my body is feeling fresh and ready to run and if anything I am tempted to pick up the pace more than I know I should. BUT during the first half I have to mentally continually tell myself to not doubt myself and to not think thoughts like, ‘holy cow.. I have 5.42 more miles to run at tempo pace… I haven’t done this forever, how am I going to do this?’ BUT THEN for the second half the mental part gets easy because I am getting closer and closer to finishing and I have already gone for x amount of miles so mentally I feel more confident that of course I can finish. The second half of a tempo run switches over to a physical test for me and my body starts getting tired and my muscles tell me to stop. Then you finish the tempo run and you have a crazy good runner’s high because you realize you just got in some killer mental AND physical work.
My friend gave this headband to me for my birthday and it will be my new lucky headband (isn’t it so nice to never have a single hair get in your face during a run?).
PS some info on what a tempo run actually is and how to find your current tempo pace!
Tempo run: a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as ‘comfortably hard.’ Tempo running improves a crucial physiological variable for running success: our metabolic fitness. (source)
Yesterday definitely felt like an 8 on the scale and I can’t wait to see what my pace will be for tempo runs at an 8 on the perceived exertion scale after a few months of hard work.
And a few things since we last caught up!
-I need to just stop trying all of the samples at Costco because after I try them I have to buy them. I would have never thought to buy these but they had them for samples and after I tasted them I couldn’t walk away without more. Just one ingredient but ridiculously good.
-Post bath time snuggles are the best… love the smell of a clean toddler:)
-Brooke and I went to look for a foot massager at Utah Run and she made sure to test them all out.
-I bought this one to use while I am sitting at the computer and holy cow… it feels so good on my feet. Trying to do whatever I can to keep my feet happy because they have struggled over the last few months. This rolled them out really nicely.
-Brooke hasn’t stepped on a crack in at least 4 months. She finds so much joy from jumping over every one that she comes across.
-We got to hang out with Mer over at her house.
-Brooke has a special event this weekend and so we painted her nails red sparkly for the occasion… and she has already peeled off 8 of them. I guess we will do them again tomorrow:)
-Braid day at Megan’s bootcamp. My shoulders are still on fire after this workout—> the theme of the day was shoulder presses.
-One last birthday dinner with Meg D, Candice and a Chicken Fajita salad (they put all the good stuff/tortilla under the lettuce).
-Followed by the classiest of desserts. These things are crazy good.
How often do you do a tempo run? Do you love, hate, somewhere in the middle them?
What is your favorite type of run lately?
Fill me in on what is going on in your world the last few days please!
Jelly beans fan? Favorite brand?\