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5ksandcabernets: Tempo run heating up

5ksandcabernets

Wednesday, April 8, 2009

Tempo run heating up

I'm liking the warm weather just as much as anybody else.

The only time it can be a problem is when you wait to run after 10 a.m. (When I had a job, I was out the door by 6 and it was dark and cold.)

By 10 a.m., at least in Texas lately, its over 70 degrees.

Now, I know what you New Yorkers, or Californians say. "70 degrees? It should be easy for you to run in that weather."

And in about two months it will be, once my body is all acclimated. But today, I had 8 miles on the schedule and when I got in my car to drive to the Trinity Trails, the thermometer said 75 degrees. Also, my route was an out and back, so the first four miles would be into the wind and I'd have the wind at my back the last four miles.

My goal was to run the first four miles easy into the wind. Then get close to tempo pace on Miles 5, 6, and 7, then cool down for Mile 8. They (the running experts) say your tempo pace is anywhere from your 10k to your half marathon pace. For me, that's between 6:45 to 7:15 m/m pace)

Even though I was "cruising" the first few miles, my heart rate was over 80 percent of max early into the run and during the tempo part of my run, it got close to 90 percent of max. I attribute that to the heat. After the run, I had that familiar salt all over my face and arms and when I stepped on the scale I was a full five pounds lighter than when I awoke this morning.

Just like that, I was back to my Cowtown Marathon weight. (If only for a few hours until I rehydrated)

Anyway, here are this morning's splits.

1 - 8:39
2 - 7:57
3 - 7:44
4 - 7:32
5 - 6:58 first mile with wind
6 - 7:07 adjusting to heat
7 - 6:55 hustled to be done with tempo run
8 - 7:50

Workout: 8 miles in 1:00:46. Pace: 7:36 m/m

4 Comments:

Anonymous Jess said...

This weather is odd. It's still so cold in the mornings, but 30-40 degrees warmer a few hours later. At least the cold mornings are keeping me from running on my healing legs.

April 8, 2009 at 4:10 PM  
Blogger Kevin said...

Jess, I'm running tempos in the heat because I wanna be like you when I grow up. Your Big D marathon time was absolutely, unfriggin believable. Especially with you being sick and all.

April 8, 2009 at 4:12 PM  
Blogger lindsay said...

you definitely need a few runs to adjust to the warmer temps. your tempo was still good, and i'm sure you'll get faster and be more consistent as you continue doing them and acclimate to the heat.

April 9, 2009 at 10:03 AM  
Blogger Cindy said...

I guess temperature is relative because here in the Pacific Northwest 60 degrees feels hot.

April 9, 2009 at 10:21 AM  

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