"It's a treat being a runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do." - Allan Sillitoe

Friday, August 13, 2010

7 mile tempo Thursday

My program over the last few weeks has been speedwork on Tuesdays (intervals) and Thursdays (tempo).  I have increased the tempo run by a mile a week over the past couple of weeks, out from 5 miles (8k) to 7 miles (11.2k) which I ran yesterday.

I ran with Clown on a wet morning although it did ease up up a bit while we were running.

This is the longest tempo run I have done and I tried to run controlled at the same effort level as last week. Overall time was 43.38 (3.53/pace) so a couple of secs per km slower than last week but in much worse conditions, with a lots of puddles and a bit of flooding down at Windan.

Clown ended up running mostly at MP so I was on my own after about 1km. The hardest part was the last 1.1km where I was running the same route as my intervals from Tuesday but was feeling a bit fatigued in the legs and could feel that I was running slower than Tuesday.

We finished with a cooldown to Coode Street.

3.53/km pace is at the slow end of the McMillan range for a 36.40 (3.40/km) 10k but given the conditions and that I am backing up after a hard session on Tuesday (and that my 10k PB is only 37.12), I’ll take it. A confidence boost to the extent that I think I can go sub 45mins at the City to Surf if I have a good day.

Warm Up 4.1km 00:18:30 4:30 min/km
Tempo Run 1 x 2km 00:07:39 3:49 min/km
Tempo Run 1 x 2km 00:07:44 3:52 min/km
Tempo Run 1 x 1.6km 00:06:19 3:55 min/km
Tempo Run 1 x 1.6km 00:06:13 3:51 min/km
Tempo Run 1 x 2km 00:07:53 3:56 min/km
Tempo Run 1 x 2km 00:07:48 3:54 min/km
Cool Down 1 x 5.8km 00:26:00 4:28 min/km

I've struggled to get out of bed on Wednesday and this morning after my hard sessions.  Tuesday was  6 × 4 min hard/ 2 min jog recovery down at Burswood. I ran the reps pretty hard and had some landmarks picked so that I could measure up the distance covered afterwards. Map My Run has it at 1.13km so around 3.30/km pace for each rep. The recoveries got slower though and were a walk (30secs)/jog (90 secs) on the last couple.
I ran this between the WAMC clubrooms and the little bridge just before the Windan bridge so it wasn’t completely flat and had a little bit of uphill and downhill on each rep.

Tomorrow morning I'm running in the hills (Mundaring) with Sugar.  First time out on the trails since Choo Choo and it's an early start so I hope the weather is kind.  Looking forward to it as a good end to what has been my peak week of this short segment for City to Surf.

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trailblazer777 said...

some good training there. Looks like you are warming up for a good race in the 12k. Quite consistently hitting around 3.50's per K there in the Tempo run. It has been a bit wet lately. I'm thinking of heading to the Darlington/Mundaring part of the world sometime soon maybe...
All the best with finding a mini-peak for the C2S!

DB on the run said...

Great interval/tempo paces!
On fire and looking the goods for city to surf
44:30 im predicting