Friday, April 13, 2012

Tempo Fail...?

Last night was the standard Thursday night run with the FNRC. The group is kind of small this week but I'm hoping it continues to grow as the weather gets nicer.
Genevieve, Kate (with Bo), Maggie, and me


The workout on my plan was a tempo run. 1 mile warm up, 3 miles at tempo 8:08 pace, and a 1 mile cool down. I ran the first mile with Maggie and then took off. I forgot to switch my watch from average pace to current pace so I had no idea what my pace was until I hit the first mile marker. Mile 1: 7:17... I stared at my Garmin in disbelief. Well, that is about 1 minute too fast... I consciously tried to slow it down for the 2nd mile. Mile 2: 7:27... Not really slowed down. Since I haven't done a tempo run before, I guess I underestimated what is comfortably fast. I was definitely out of my comfort zone and pushing pretty hard. I tried to slow down more for the last tempo mile, Mile 3: 7:54. Then I did my cool down and couldn't believe what just happened. First thing I thought was how I need to remember to adjust my Garmin to show current pace instead of average pace for my next tempo run. Then, I couldn't decide if I was mad I didn't meet my targets, or happy that my 5k goal seems more achievable than ever (goal: to have a 22:xx time).

I got home and felt sick but it was pretty obvious why. I pushed it really hard in my run today and my pre-run fuel of cupcakes and beer probably wasn't the best idea. I knew it wouldn't be, but I couldn't pass it up. I guess there were quite a few lessons learned from yesterday's workout. Tomorrow is another day. This weekend I'm going up to my husband's family summer cottage and will be doing a loop around a nearby lake.

P.S. I'm not really a huge fan of Crumbs Bakery! Their red velvet cupcakes were made with buttercream frosting and not cream cheese frosting. Although, they are still better than no cupcakes. :)

14 comments:

  1. Just goes to prove that beer and cupcakes make you FAST!

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  2. I was just going to say what Bobbi said :) If only i had that problem, that all the beer and cupcakes made me so fast i couldn't control it. Maybe you could just call it speedwork instead of intervals?

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  3. I find that beer and cupcakes are the best fuel ever. We are clearly related....:-)
    (AWESOME tempo run too- setting the bar high!)

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  4. Haha, I don't know how I can complain about this run without sounding like some kind of a**hole. "I went too fast on that workout!" My goal was 8:08 and I didn't meet it... BUT I feel like my 5k PR is within my grasp. I can taste it!

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  5. HAHA Nice! It it comforting that others feel this is proper running fuel. LOL

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  6. You are blazing fast! I need to get on that whole speedwork business.

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  7. I created a plan using Runners World Smart Coach and it includes speed workouts and suggested paces based on a previous PR. I think it is helpful and lets you know how fast you should be going in your workouts to not burn yourself out or cause injury.

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  8. You know would have probably made you feel better after your run? More beer and cupcakes!!!

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  9. I am not surprised this happened at all. You need to readjust that plan for your speediness! You are a fast runner!

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  10. Britt @ Chicago Runner GirlApril 14, 2012 at 8:12 AM

    I wouldn't say that your tempo was a fail, you pushed yourself beyond your comfort zone which makes it a semi success. Tempo are hard to get used to because they always feel easy for the first mile, so you have to anticipate how you are going to feel several miles ahead. I actually started to not let my tempos be defined by watch data lately and instead gauge them on an 1-10 effort scale where I'm pushing for a 7.5-8 effort and I think that this works much better.

    Hate crumbs cupcakes. Had a black and white one once and for some reason it was filled with peanut butter buttercream. It was weird and gross.

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  11. Thanks for the confidence! This week is interval training before another tempo attempt next week. We'll see how that works out...

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  12. Thanks Britt! For my next tempo run next week, I'll have to try it by effort more than time. I like the sound of that.

    I'm glad I'm not the only one that dislikes Crumbs cupcakes. They have a very "pre prepared" feel to them.. Like they were prepared a few days ago, frozen, defrosted, and served. No thanks.

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