tuesday, february 21, 2012
Tempo Run
Distance: 4.00 milesTime: 33:49
Pace: 8:27
Comments: I was very sore this morning after last night's speed workout. I was intent on getting a four-miler in today but the day started out looking like it would be a very slow recovery run at best. I got out just after noon and, by then, my legs were feeling much better but still pretty sore.
During the week I put together a playlist of songs with 170 beats per minute or more. My plan was to run this workout with my footfall turnover pretty close to whatever was playing but with whatever length stride I could handle. So, as you can expect, my run started out with pretty ridiculous looking baby steps.
By the time I got a mile into it I had found a nice rhythm and was chugging along pretty well without exhausting myself by pushing the speed. Still, I ended up holding pretty close to an 8:30 pace the first three miles with that quick turnover. I pushed the stride a bit further the last mile (but still trying to hit the BPM) and the pace dropped a good half minute.
This turned out to be a very good workout. I didn't run myself to exhaustion trying to hit a certain time but I certainly put in a solid effort by the time it was done. I'm really looking forward to the day off tomorrow, that's for sure.
Conditions:
Hour: 12:20 p.m.
Surface: asphalt/concrete
Weather: clear
Temperature: 65 degrees
Humidity: 26 percent
Wind: calm
Location: Chandler, Arizona
Shoes: Adidas Supernova Sequence 3
Injury update: Nada.
more: Running Logs | Tempo Runs
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