pace

Thursday Thoughts – Tempo Runs

August 15, 2013 by Michelle 8 Comments

Tempo runs are hard.

There I said it. I admit it…of late when I look at my training plan and see a tempo run I take a deep breath …I might even shudder a little because I know what’s coming. While I look forward to my most of my runs, especially my long runs, tempo runs have not been high on my list lately.

The key to a tempo run is the ability to maintain a specific and constant pace for a number of miles. How many miles of course depends on what you’re training for — for me, most of my runs are between 4 – 6 miles, plus warm up and cool down. Of late I have found it really hard to lock into the target pace. More often, I’ve been going out too fast and then fading – not a pattern I want to carry into my fall races.

But every run can teach you something if you let it – and these runs are clearly showing me I still have work to do on dialing in on my pacing.

Tempo runs are hard…and necessary.

Do you include tempo runs in your training? Can you lock in your pacing?

Filed Under: half marathon training, pace, tempo runs

Lessons learned and training begins again

June 8, 2011 by Michelle 12 Comments

I’ve started training this week for the Providence Rock ‘n’ Roll Half! As you can imagine, I’ve been thinking a lot about my last race — both the training and the race itself. Where do I make changes? What do I tweak…or throw out?

A couple of things stand out for me….

Without question, I need to make a more dedicated effort to strength training, especially where my left leg is concerned. The imbalance between my quads and hamstrings is a major contributor to my knee woes. Additionally, my right leg is so dominant that it is throwing off my gait – especially when I start to get tired. In looking back at my training, I was understandably most focused on building the miles. While there was some strength training, to be honest it was both minimal and inconsistent. If I do not want a repeat performance of my left leg cashing it in shortly after mile 8, then I have to get serious about strengthening the leg!

I’ve got to figure out a hydration plan. All of my long runs leading up to the half were done in cool temps – I never carried water with me. Then bam, race day is hot and humid and I wasn’t use to taking in water while running and as a result I don’t think I managed the water stations as well as I could have. Obviously, no one expected those crazy temps then, but the Providence RnR is in August so heat and humidity is a given! In general I know I need to hydrate better, both on days I run as well as off days. But I also need to use my long runs to figure out a hydration strategy for the race.

I need to continue to work on pacing and not be afraid to push it. There were moments during my last training cycle where I’d be running and feeling good then glance at my Garmin and think “whoa is that really my pace, I’ve got to slow it down cause I’ll never make it to the end of the run.” In other words I’d psyche myself out! I realize it’s really easy to fall into this rut of thinking of yourself as an XX min/mile runner – I need to challenge myself to not fall into that rut.

So, now with a better mileage base, my goals leading up to the next race are to strengthen my legs (especially the left), learn to hydrate better and embrace a little speed! And I’m going back to posting my weekly plan because it helps to keep me accountable.

———————————————–
For this week:
Monday — Yoga (check)
Tuesday — Strength work (check)
Wednesday — Tempo run (4) (check)
Thursday — Yoga or Rest
Friday — Long run (6)
Saturday — Pilates reformer (counts for strength work)
Sunday — Easy 5

Happy Running!

Filed Under: goals, Half marathon, hydration, left knee, pace, RnR, training

Patience with pace

April 25, 2011 by Michelle 5 Comments

“He who would learn to fly one day

must first learn to stand and walk and run

and climb and dance; one cannot fly into flying.”

– Nietzsche

I first posted this quote almost a year ago. At the time I was a few weeks into the C25K program and it was a great reminder to be patient with myself, that longer distances and greater speed would come in time.

Well, I was getting a little frustrated with myself last week…yes the distances have definitely increased but my pace is at times erratic and, truthfully, slower than I would like it to be. So it seemed like a good time for this quote again. It also feels like the perfect time for a step back week – and lo and behold that’s what the training plan calls for!

So it’s some easy runs, yoga, and strength training this week. I think I may even leave the Garmin at home and run without worrying about pace.

How do you keep from obsessing about your pace?