Each Day Is a Gift

Great run. How did you feel during the tempo miles? They seem a little fast for a tempo run bit if it felt good then stick with it.

Great job, Smoothie!!! I'm all confused which blog I'm reading with your picture of you, Teena and Kathie. I guess I need to refresh so I can see you in your yellow running shirt. Oh wait, you changed the picture again. Now it's you and Teena. LOL

Good run Smooth! You hit the tempo run dead on!

Hope you ITB stays healthy. Hope you had a good time at the Temple.

Wow, looks like you are way faster than your prescribed tempo pace. Even you last easy mile was right at tempo pace. You must be getting faster.

Andy,

Should I be running the tempo miles slower? It was somewhat uncomfortable; but no where near puke pace or gasping for air kinda feel. I had to stay focus to sustain the pace or else I'd get lazy. I do notice that I have been running these runs at faster than prescribed pace. For example on July 30, I was supposed to run 6 miles @ 8:53. But my pace were 8:43, 8:22, 8:35, 8:32, 8:35, 8:22. I always run these tempo miles on the same route, a slightly rolling course.

Help me out here. Should I be running tempo pace at 1/2 marathon race pace? I think I might be running them at 10-15K race pace. What about speed intervals? I think I've been running them at 5K race pace. I have so much to learn about speed work and pacing. THANKS for your help!

Dale,

Did I confuse ya? :) The friends in my pic always look better. :-)

Jon,

I think I might be running the tempo wrong. Is tempo same as LT run? It's weird that the ITB only bugs when I slowed down. I will roll and stretch tonight. I didn't get a chance to ice it.

Temple was lovely, peaceful; don't tell Larry, but I dozed off during the film. Had chicken crepe with wild rice and carrots at the cafeteria with some friends. We've been doing this for almost 20 years, meeting once a month to do a session and have lunch afterward to catch up.

Rhett,

Is that a bad thing? May be I should run these slower? I was thinking during the easy mile that if I hadn't slowed down, my average pace would have been the same as the prescribed tempo pace. I have so much to learn.

nice tempo today. all well-under the target 8:38 pace. way to go! hope the ITB is feeling better. yoga yoga yoga!

Tempo runs (or LT pace) should be 15K to 1/2 marathon pace. It should feel comfortably hard. How much longer could you have held the 8:05 pace? Since your cool down mile was as fast as it was you may be alright with that pace. Your short intervals (VO2 max pace) should be at 5k pace so it sounds like you are doing those correct. Your training is great. You are going to do really well st SGM this year.

Andy,

THANKS! I could hold that 8:05 pace for may be another mile max. K, I'll have to remember that "comfortably hard" feeling... For a 4 hr. marathon, my 15K to 1/2 marathon pace is b/w 8:30 to 8:42. So, I think I was running them a little too fast. I appreciate your input!

It really helps!

Great tempo run today! I love the picture of you and Teena, so dang cute. I hate the re-finished road in front of your house (for running). The reflection of the sun was streaming right off of that today.

You are making such progress. And you have become a picture posting machine. :)

Smooth, I really think you have just gotten faster and need to adjust all your paces a bit faster. If you were able to hold that pace without feeling like you were going to die then you're alright. I think it is just time to run your 1/2 and full marathon faster. :)

I was going to make a comment similar to Rhett's. I think that you may want to set your sights on faster racing goals.

The fact that you're enjoying your Tempo runs tells me that you're probably not running too fast or too hard.

Great running as always!