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Tuesday, 5 April 2011

Tempo Tuesday

And some other bits.. since Tuesday is now long gone (yes I'm on about last Tuesday, not today! Oops)!

I set out for my tempo run on Tuesday morning, the plan was actually 1 mile warm up, 2 miles at mid tempo (7.58 pace), 1 mile easy, 2 miles at mid tempo and 1 mile cool down... What I actually did was..

0.5 miles warm up
2 @ 7.32 pace
7.31 & 7.33 = 15.04
1 mile easy
2 @ 7.49 pace,
7.58 & 7.40 = 15.36
0.5 miles cool down

I was really happy with those paces, the first tempo portion was tough though but I set off at that pace by accident really and when I'd got into it I really didn't want to slow down. I think I slightly scared a woman when I stopped near her as she carried on walking a bit then turned round and looked at me and said, I just wanted to check you hadn't passed out... Guess I looked as rough as I felt then ha! I walked a little bit then jogged most of the easy mile before carrying on with the next tempo part.. To be honest I was hoping for times similar to the first but I was too tired. Happy with what I did though as it's still faster than I should have been.. I know sometimes I should probably ease off a bit but I just love going as fast as I can and seeing how much I'm actually capable of.

At some point I did some pushups... 11-15-9-9-15... I'm due to do some more but after rather a lot of Mothers Day excess today I think they will be done tomorrow!

8 miles in 1:07:19 ave pace 8.25
Mile 1 - 8.53
Mile 2 - 8.30
Mile 3 - 8.28
Mile 4 - 8.25
Mile 5 - 8.14
Mile 6 - 8.19
Mile 7 - 8.20
Mile 8 - 8.13

I was so happy with those 8 miles. It felt like such a strong run! I feel like my cardio system is really improving at the moment.. I just hope I feel as good after the 14 I'm setting out to do today! Eeeek, that will be a new PDR! That is assuming I finish! Wish me luch haha!

Plus some more push-ups last night... 14-14-10-10-15... only just managed the 15 at the end... These feel so much harder than the last time I attempted the push-up program! Oh well... At least my numbers are on the up.. slowly but surely!

Also last but certainly not least, Jess @ Almost Over Now gave me this lovely award. Thanks Jess :-) I love the amazing blogging community there is so much eoncouragement and motivation from you guys! I think this has already been passed on to most people since I'm a bit slow on the uptake so I want this to go to anyone who hasn't had it, consider yourself nominated!


  1. So you should be happy with those paces! I know what you mean about wanting to push it for every run and not slow Garmin has a lot to answer for when it comes to that. The gale force winds of this morning pretty much eliminated any chance of speed for me though!

    Good luck with your PDR run :)


  2. Excellent paces! you're running so beautifully.

  3. Your pace is always amazing - I must figure out how to get my garmin to give me splits so I can try and improve!

  4. High 5's girl! Those are some great times.

  5. Great work with the pacing on your tempo run! I'm typically all over the map with my pacing, but you seem to have it pretty well dialed-in. Great job! You'll knock out that 14 easily.

  6. Wow brilliant pace. Bet you rocked the 14 miles :)

  7. Great effort Laura -- you really do push yourself! And lol at that woman! Clearly you look like you're working hard too :-)

  8. stellar paces. for both runs. tempos are sooooo hard. especially tempo interval like runs (with a break in the middle). i always want to quit!