Tempo Run
After my 10 miles on Monday I missed all my mid-week short runs, but I just did my seven mile tempo run. (1 mile warm up; 5 mile work out; 1 mile cool down) Whole run was in 1:01:45; mhr 194; ahr 178. My heart rate was over 180 bpm for the tempo run (exclude warm up and cool down,) and over 185 bpm for the last three of the five miles. The whole thing felt great. For the tempo run I averaged 8:28 min miles with pretty tight splits, (8:22, 8:33, 8:36, 8:35, 8:13.) I was supposed to do 8:48 average which is what I did for my last tempo run, but I loved shaving those extra 20 seconds a mile. Best part was that my calf wasn’t even tender. I’m stretching more regularly.
The weather was great in the low 50’s, slightly breezy, and very sunny. I ran with an Ipod for the first time, and sucked down some PowerGel half way through; but I didn’t wear a BreathRight strip so I wasn't completely out of hand with gimmicks.
We’re five days from baby and John you guys are probably 10 to 15 days from baby. Mike you’re going to have to really step and be the driving force for the site for a few weeks. Then maybe you can loose the title Slacker.
posted by Jason Fletcher at 11:47 AM
3 Comments:
Fair enough. I'll start by reporting my run from yesterday afternoon. I was at school on central campus in the rec building so I just went upstairs one floor to the locker room, got changed, went up two more floors and then ran for 5 miles. I kept track of my times in half mile splits; here they are. 4:10, 4:09, 4:06, 4:07, 4:02, 4:05, 4:09, 4:10, 4:05. Hey wait a minute, that's only nine times. Bummer. It is so hard to keep track of how many laps you have run when you are doing long distances (36 laps for me when I should have done 40). Oh well. Either way it looks like I did 4.5 miles then and my average time was 4.066 minutes/half mile. 8:13 isn't bad so I'll take it. The best part about it all is that when I weighed in afterwards I was at 187, exactly where I was before the break. That in and of itself was the best news I had all day. :)
Great job Mike! Those are very tight splits and a great time in my book. You continue to put in times I envy with your once a week workout program. If you actually start into a workout program you’ll be smoking me even more. My only hope is that when we run together you’ll most likely be pushing Brayden, and he’s going to get heavier as time passes.
I agree completely with Jason. Grow, Brayden.
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