View Workout (Tim Smith)

Return to Log

Long Tempo

March 6, 2012 (Afternoon)

Exercise Type: Run

Weather: 45 Sunny/Windy

Comments:
With Wyatt:
WU: Veale 2 mi to MLK
7 Mile Tempo @5:45-5:50 Target Pace
Back to Veale
2x400 70,67
CD: Around back side of Quad
The Ace

This was the first tempo I've done in very long time. We managed to hit our target paces on the way out. but fell off somewhat on the way back into the wind. The last two miles were 6:07 and 6:06 and the last 400 was 94, not because we were tanking but because the wind was really rough. I felt relaxed for most of it but my legs were tightening up somewhat for the last couple miles. My breathing never became strained. I think we could have gone considerably faster without the wind. This should have also been a little bit of a shock to my body as we have been running so much shorter pace-work that I am not used to long tempos the way I need to be for the 10k.

I had some intestinal discomfort, not during the tempo, but during the run back to Veale and I was wondering how I would be able to handle the 400s, which were supposed to be like kicking. But, my issues subsided and I ran the 400s really smooth. I was tired, but my form was about as good as it ever is.