I'm loosely basing my training plan on Hal Higdon's Advanced I marathon plan, which called for a 30 minute tempo run this morning. This is what the plan says about tempo runs:
"A tempo run is a continuous run with a buildup in the middle to near 10-K race pace. Notice I said "near" 10-K race pace. Coach Jack Daniels defines the peak pace for tempo runs at the pace you might run if racing flat-out for about an hour. That's fairly fast, particularly if the tempo run is 45 minutes long, but you're only going to be near peak pace for 3-6 minutes in the middle of the run. In the Advanced 1 programs, tempo runs also are scheduled for Thursdays. Here's how to do this workout. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to peak speed during the next 10-20 minutes, then finish with 5-10 minutes easy running. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for those few minutes mentioned above. You can do tempo runs almost anywhere: on the road, on trails or even on a track. Tempo runs should not be punishing. You should finish refreshed, which will happen if you don't push the pace too hard or too long. It helps also to pick a scenic course for your tempo runs. You can do your tempo run with another runner, but usually it works better to run solo. There's less danger of going too slow or (more the problem) too fast if you choose his pace, not yours."
I haven't done any consistent speed work in years, and haven't raced a 10k with the exception of the Scuffle in ages. I have no idea what my 10k pace is. If I remember correctly my best college 10k was something like 44:40 or is it 40:44? Oh hell, I don't know. So, I decided that 7:30 would be a good pace for the "near" 10k pace. I mean, why not?
I headed out at 6:00 am, shining in the darkness with my headlamp, reflective gear and blinking light. I ran across the street on the Patriot Commons loop, adding on a 1/2 mile out and back on Rt. 201 for the last mile of the course. The first mile went by in an "easy" pace of 8:48, after which I started to pick up the pace for mile #2. Trying to make the uptick in pace gradual was a bit difficult. Mile #2 ended up being 7:52. When I started mile #3, I pushed the pace a little more and figured I would just try and hold that pace for the whole mile. Ended up with 7:31. Last mile, back to easy pace, was 8:19. Did I do what was called for? Not quite sure, but it did make me realize that I really need to work on some speed if I even plan to be able to run the marathon pace that I want to run! Also made me realize that perhaps speed work is better done in the light of day when I'm not dodging little sections of ice and worried about oncoming traffic ;)
Wore the F-Lites for the first time this morning. They felt a little tight in the toe area, probably because I was wearing thick wool socks and didn't have them laced quite properly. But otherwise, they felt good and light on my feet.
Seen on the run (September 16, 2014)
2 hours ago