Finally, with overcast conditions and slightly cooler temperatures, I hit my goal for tonight’s Long Tempo run. The plan called for an easy mile, followed by 6 miles at LT pace (6:38 per mile), followed by an easy mile to cool down. It actually felt quite refreshing at only 77°F, but the humidity was still a factor. The easy mile was comfortable and I gradually increased the pace so I’d be ready for the 1st of 6 LT miles which I was able to complete in 6:37 at an average heart rate of 149 beats per minute.
Mile 2 was slightly tougher and I found myself working harder for a similar pace (6:36). I was still feeling comfortable though, and the workout was looking promising – 2 miles down, 4 to go. I got a bit carried away in miles 3 and 4, and ran a 6:33 and 6:34. My heart rate had maxed at 167 beats per minute and fatigue was setting in, but I was determined to take advantage of the cooler conditions and finish off the workout on a positive note.
With just 2 miles left, I picked up the pace again, tried to concentrate on my running form and maintain a quick cadence. The fifth mile was the fastest of the workout at 6:31 and I still felt like I had plenty in reserve. Unfortunately the wind was in my face for the final mile. The “cool” breeze felt good, but it was hard work running against it, so I was pleased to stay under the 6:38 goal pace and go into my cool down with a confidence boosting workout behind me.
It’s amazing the difference a 10°F swing can make and gives me hope that the training is going better than the figures suggest. I may take advantage of this renewed confidence and run one of the 2 5k races on the weekend. It would be nice to finish the week on a high, but at the same time I don’t want to jeopardize the training plan. We’ll see…