Tempo runs are my favorite. I love that medium hard effort and the feeling of accomplishment afterwards… I think tempos always help to boost my confidence too because I see how the times from the workout are going to translate over to race day.
Our coach had us start at the finish line of where our race is on Saturday and run to the start of the race as our warm-up. It’s a pretty straight shot for the race (just one turn) which made it easy to do the exact course for Saturday.
Jenn joined us for the first 6 miles too and then we took off our long sleeves (hallelujah) and hid them to come back and get them afterwards. Our coach told us to stay at about 80% (between a 6:30 and 7:00) effort so that we have time to recover before the race and we stuck to that. Tempo miles—> 6:46, 6:41, 6:44, 6:40, 6:35 and 6:43… a 6:42 average for the tempo miles.
The miracle of the morning was that we never had to stop once for a light and we probably went through 8 lights along the way. How that happend, we do not know but I’m grateful because once you stop a tempo it is very hard to start it up again.
No music again and we were chatting a bit through the tempo miles. I felt a million times better than I did on Friday <— The ups and downs of running.
We finished off with a short cool down for 13 miles total. I’m wearing my Hyperions and building up my mileage in those so that they will be a great half and marathon shoe for me again.
Afterwards Skye tried to figure out what in the world bubbles are…
And then the three of us hung out on the tramp for a while. I love that it is nice enough outside again to finish a run and hang outside for a bit afterwards.
Then Skye helped me roll out my legs by adding toys to the mix.
Andrew prefers going out a bit later on in the morning so he laced up and got out for a run. He recently switched over to the Glycerins and he says these are his all-time favorite running shoes.
My sister’s girls came over and I gave them manicures.
For dinner Andrew and I have wanted to try a restaurant called Lone Star because everyone has told us it is the best Mexican restaurant in Utah…
And while it was good, I still think that Chunga’s has the best Mexican food in Utah. BY FAR.
But it was still delicious and very satisfying.
And then we hung out at home.
Here is how training went last week!
Monday: 10 miles @ 8:05 average
Tuesday: 7.5 miles @ 8:23 average
Wednesday: Speed with the team. 13 miles total at 7:36 average. 4 mile w/u, 8 x 1000 (1 slightly down, 1 slightly up, 1 slightly down, 1 slightly up, 3 slightly down, 1 flat), c/d. I think my average for the intervals was around 5:53 pace. We are ready for our 10k in 6 days.
Thursday: 10 miles + 1100 ft of climbing on the trails @ 9:20 pace. My legs were exhausted!
Friday: 3 miles @ 9:03 average.
Saturday: 13 miles @ 7:22 average (6 of those at 6:42 average).
56.5 miles for the week!
What was your best run last week? Hardest run?
What do you have going on today?!
What is making you happy today?