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Milton, Ontario, Canada

Friday, September 9, 2011

Amazing Wednesday Tempo!

Now that I'm back at work, I've decided that the best way to keep up with my running schedule is to use the no excuses mantra that has seemed to work for me during all other busy times.

With this in mind, I took off for a 7k tempo based run on Wednesday night after the baby had gone to bed. I decided that I'd run 2k easy, 4k at tempo pace and then the last 1k easy. It was a cool night so I wore my long-sleeved Warrior Dash shirt for the first time and was glad to have made the decision to do so (I started the run around 7:45pm).

The first 2k ticked by very easy and a bit fast and I decided that I could probably up my tempo time to a 5:40 pace (per KM) based on the interval training I had been doing. I hadn't run a true tempo run in over six weeks and I had previously been doing them at a 5:45 pace. When I started to run, I ran fast. I first looked at my watch and saw a pace of 4:xx and reeled it in. But I couldn't reel it in too much. It just felt too slow. I quickly made a decision to go with it and ended up running a 5:17 first KM of tempo.

Having that in mind, I decided I'd try to hit 5:20s for the next three k. This is faster then the pace I want to run Saturday's 5k in and I realized that it would be a great test of my ability to achieve the results I want at Sunnybrook Park.

5:17
5:27
5:22
5:18

Average pace per KM: 5:21

I was pumped! In all, the 7.23k I ran had an average pace of 5:45 per km and I'm confidant that I'm going to achieve my goal tomorrow night (which I'll share with you in the next post).

Man, this no excuses thing really helps doesn't it?

2 comments:

  1. Outstanding results on the tempo. It is always good to exceed your expectations.

    You'll enjoy Sunnybrook, I run there a lot and it is a terrific park. I almost ran the Energizer but chose not to.

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  2. You're getting so much faster! Kill it tomorrow!

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