Wednesday, January 9, 2013

Tempo Take 2

A few weeks ago I tried to do a tempo run. It was too much too fast after taking a break from running during my busy study time. I have been apprehensive to re-attempt the tempo so I have stuck with fartleks and intervals. Last night I decided to give the tempo run another go. The plan was to do a 1 mile warm up, 3 miles at tempo, with a 1 mile cool down. Historically this was one of my go-to workouts so I was hoping it would workout this time around. Dressing to run in these unpredictable temperatures can be kind of difficult.



That's okay though. I look like an awesome green ninja (a runnerd ninja). The middle top is something I picked up at the outlet mall over the weekend and it is my most favorite new winter running top. What is your favorite piece of winter workout gear? I only just realized that my Bondi Band (from my Daily Mile Secret Santa) matched my outfit perfectly. Also, special thanks to the husband for getting me green Yurbuds for my birthday!

I felt a bit over dressed during the run but since it was only 5 miles, it wasn't too bad. I made sure to take the warm up nice and easy. I tried not to go out too fast which ended up with my first tempo mile split at 8:03. The second mile I knew I needed to pick it up. An 8:03 just wasn't going to cut it for me, mentally. I just did loops around my neighborhood and part of the way, the wind was at my back and part of the way the wind was in my face. I tried not to let this get to me and just power through it. The second mile I clocked in at 7:52. I wasn't sure if there was a way for me to keep going for another mile at that pace. I was beating myself up thinking that my third mile would probably be my slowest. I also thought, maybe I'll just do a half mile. To get myself out of it, I tried a technique that Sierra mentioned she had done during the Hot Chocolate 15k. I told myself that I can keep this up for a half mile more. That was nothing. When I stopped focusing on the distance, my watch was at 0.65 mile before I knew it. Then, the rest was easy (well, as easy as the end of a tempo run can be). I think I might have even been able to tackle one more tempo mile, if I wanted to. The last mile I clocked 7:49. I don't think I've run a mile that fast in a long time. The last mile cool down felt great as I was so happy with how things went down.

I am ready to improve in 2013 as I was no where near this point at this same time last year! I felt so invigorated when I got home! Have you ever had one of those workouts where you weren't sure if you could do it, but you talked yourself into it and succeeded?

Now, today at the office, I'm wearing some compression sleeves under my dress pants as the calves and shins are a bit tight. I plan on using the foam roller and doing a bit of yoga tonight to help stretch things out.

DON'T FORGET! Today is the last day to enter the Running on the Wall giveaway!

26 comments:

  1. Nice Splits Kelly! Your def ready to kick butt in 2013 :) Like you, I attempted to do a tempo this morning even though I had a feeling I was going to fail (my legs are fatigued after my weekend long run) but I did it! Best feeling in the world :D

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  2. Congrats on the great tempo! You make a pretty cute ninja.

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  3. While my speed attempts are somewhat laughable compared to yours, my savior is always freebird. by the time you are ready to quit, the tempo of the song slowly increases. And its like an 8 minute song. I am going to have to try Sierra's method next time i feel like i can't go on!

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  4. It really was helpful! Sierra broke it down by minutes, like "I can run for 5 more minutes"... but I broke it down by distance. "I can run for 1/2 mile more." A half mile is so easy, mentally, especially during a tempo run. Once I was over the hump (and a jam came on), I knew I could finish.

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  5. Congrats on pushing through your tempo run. I find that as my tempo run progresses the effort required to hit my tempo pace gets easier. On longer tempo runs, the last mile is usually a killer which is the way it should be, I guess.

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  6. The tempo is one of my favorite workouts so I was disappointed when I didn't hit it a few weeks ago. Now, it feels more like "I'm Back"...

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  7. Nice neg split tempo!!!

    You look so fab in green :)

    I feel that way about EVERY speed workout. They leave you feeling so good though!

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  8. Your splits are so speedy! Nice!

    I'm slowly easing back into my longer mileage... I wasn't sure if I was going to make it on saturday, but I kept telling myself that I could hit the miles I needed, even if I didn't go the speed I wanted. I never slowed down and it was over before I knew it. Funny how that works...

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  9. Wow! Nice work, lady! I am super impressed! One of my goals this year is to actually incorporate some speed work:)

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  10. Congrats on the great workout! I am not good about doing tempo runs on my own - definitely need someone to push me to do it. My favorite winter running top is Oiselle's Rundelicious top. I absolutely love it.

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  11. Hey speedy! Needed to read this today... I have a tempo on the agenda today that I am absolutely dreading. The predicted pace is fast and it makes my stomach turn. HA! That green shirt will come in handy should St. Patty's be cold! :)

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  12. Love the green and aqua color combination!!! Yay for a great workout!!!

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  13. Thanks! Green is totally my favorite color (if that wasn't totally obvious). Sometimes I don't even realize how much green I'm wearing.

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  14. Thanks! Running is so much a mental game, as I've come to learn over the past year. If we psych ourselves up, our bodies can be capable of so much more!

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  15. Thanks! Speedwork is rarely easy but if it were easy, it wouldn't be a challenge... right? Lol. I'll be looking to see where your speedwork takes you in the next year!

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  16. Thanks! I don't know why but the tempo is one of my favorite workouts.

    I have been nervous to try the Rundelicious top due to the neckline. On those chilly days, I'm not sure if I would want a deep v without the extra coverage. Have you tried the funnel top or mac jacket? I've been looking for an additional winter piece...

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  17. I'm so glad I could help. Perhaps when you get out there and try it, you'll be surprised by what you're able to do?? That sometimes happens for me which is part of the reason why I loved having a coach. She knew what I was capable of in a workout, even if I didn't know it myself (yet).

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  18. Thanks so much! There really is nothing like a good tempo run!!

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  19. Kelly - question. My intervals I've been doing at about 8:20-8:30 pace (only once did I do 800's though, mostly 400's). Anyway, I'm debating on tempo or 800 intervals tonight. Should I try another 800 round tonight then do a tempo next time (I did a tempo once and did my tempo miles at about 9:05 but it was a while ago)...or should I attempt a tempo tonight, and what do you think I should do my tempo at? 8:45? 9? Hm...

    Nice job on the run Kelly! Love the ninja look on you! You pull it off well (??) :)

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  20. I'll message you and we can talk through your ideas on gchat. It is all about what you want to do! I believe the rule of thumb is that your tempo pace should be about 10-15 seconds slower per mile than your 5k race pace.

    Thanks!

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  21. Great job! You're nailing it! I'm so dreading this for next week. Actually, I'm not dreading it, I'm SCARED! LOL!

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  22. I'm in the same boat, just dreading "trying" to nail my paces. I'll have to do it on the dreadmill to even have a shot.

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  23. Thanks so much! No need to dread. You will be great! The first week is always a little nerve-wracking. You'll be ready before you know it!!

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  24. Yay-great run! That is the best feeling to get in a great workout. My last present from my husband was headphones too. Excellent and thoughtful present for sure!

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