Thanksgiving Week: Avoiding a Setback with a Tempo Run

After a long day of work and driving the hockey practice shuttle last night I finally got out for a run at about 7:15 (which in Central Wisconsin means it has been dark for about 2 hours).

I ran a loop route that brought me through downtown Stevens Point and the UWSP campus along with some dark miles on the Green Circle Trail. Miles 1, 2, and 3 were almost all on the crushed limestone trail through the woods. I always think I am running faster than I am in the woods. Once I busted out of the woods and on to the sidewalks of Main and Water streets you can see my pace quickened. My goal was to run 8 (became 9) and run a tempo pace.

Thanksgiving week with the combination of deer hunting, travel, and feasting is a challenging week for runners. I am doing my best to put in the miles rather than the pounds on my bike and feet.

2 Miles x 2 Times

Tonight was a long tempo run (or maybe long intervals). Coach asked me to run an easy warm-up, run 2 miles, rest for 2 minutes, and then run another 2 miles.

Tempo running, generally at a faster than marathon pace, is my favorite type of running. I like the effort and the euphoria from the speed, but don't miss the after effects of a long run.

I am new to using a heart rate monitor so during the rest I was thinking about how much my heart rate might drop during the rest period and then if I would get back to the same level as the first two mile effort or if it would be higher. As I look at this Garmin data I am pleased with the drop and the return to about the same level of exertion.

After the 2nd two mile interval I ran easy the rest of the way home.

Do you run with a heart rate monitor? What do you look for in your HR monitor data? 

Tempo Run

Today's plan called for a warm-up, 2x1.5 mile with a short rest interval, and cool down run.

I am still coming to terms with the fact that this is going to be remembered as the winter that wasn't winter. With a starting temp in the low 30s I was lightly dressed and in good shoes for a run on dry roads and sidewalks.

My warm-up, easy pace run, was a little more than a mile. After ascending a very short hill I began the first 1.5. Felt good and kept adjusting my pace to stay in the target zone.

Spent the short rest interval walking. Just as I was preparing to run the 2nd interval my training partner (riding his single speed bike) announced he needed a bathroom break. We extended the rest interval by nearly 10 minutes as the power of suggestion led me to also need the bathroom. I jogged a bit after leaving the bathroom before starting 2nd interval.

2nd interval was fine. Cool down was probably a little more distance than I needed. I think I was aiming for 5 miles total and I ended up running just more than 6 miles.