Although I'm currently training for my 4th marathon, I've never really done a tempo run. Till now I've stuck to just getting in miles. This time I've decided to try to keep up with all the specialty workouts; hill, speed and tempo. Tonight was the first tempo.
It did not go exactly as planned but I'm still pretty happy about it. The plan was 30 minutes total. 7.5 minute warm up run, 15 minute tempo pace and 7.5 minute cool down run. I went to the Radnor Trail tonight. I've never run here before; having walked it years ago I didn;t recall how it went. Well the warm up run was uphill. This was good though, it kept me slow although I had to work a bit harder than I would have on flat obviously. After 7.5 I went to tempo pace and stayed there for the entire 7.5 minutes. Unfortunatley I didn't feel I could keep it going so I dropped back down to slow conversational pace for 5 minutes and then went back to tempo pace for for the remaining time. I did a cool down walk before meeting my friend Julius for another 30 minute easy run.
Tempo pace for me is 10:28-10:58 (According to MacMillan). I had trouble maintaining the pace. I actually went too fast part of the time. I guess I'll just have to keep practicing :)
Tomorrow is a rest day and then group run on Saturday.