This is what I looked like at 6am today.
Because I can only run shorter distances during the week, it is very important to make all of my runs productive. The recovery/slow runs are just as important as this dreaded tempo run. A tempo run is done at a faster pace than marathon pace. My tempo run pace should be between 7:13min/mile and 7:30 min/mile, or faster. I use my 15k PR with this calculator to figure out my target paces:
I woke up at 5 this morning in hopes that the heat had broken. It had not. It was 75 and muggy. I DESPISE running in the heat (I’m not good at it- hence the fall marathon choice), and even more so at a tempo pace. But I set off for my 6 miles of soupy agony. .5 miles in Garmin FINALLY found his satelites (so annoying!), and told me I was going at a 6:52 min/mile pace. I kept that up for 2 miles, passed a man and decided to smoke him with a 6:40 min/mile (I’m sure he was super impressed as I panted like a dog by him), and finished the last three at a 7:02 pace. Halfway in I was ready for tomorrow’s easy run.
I am completely drained after this, but these are what is going to make me faster- if that is possible. So bring it on, tempo runs. And water. I need water!
Know who doesn’t mind a smelly, sweaty mama? This guy: