runography

I went out yesterday to do another tempo run. My program has me down for:

• Tempo Run
  Dist: 7mi, inc
  Warm; 5mi@8:25; Cool

As I set out (solo this time) I was feeling worried that I’d struggle, partly because I was out solo, and partly because I was knackered from the weekend.

I did the warmup mile and then started to get into my stride for the tempo. It took until near the end of mile 3 before I convinved myself that not only was I going to complete the tempo run, but I could also beat my 10k record I had set on Thursdays tempo run. I just had to add another mile in to make it up.

Approaching the end of mile 3 of the tempo section I had reached Kilsyth Canal and faced a choice, I could run a loop along the canal which would give me 3 more miles and a fast 10k, or head back up the hill from Kilsyth through Croy. I figured out that heading back would mean that I covered 7 miles in total, meaning no warmdown mile, but doing the extra 3 mile loop would mean a 10 miler and there was no way I was up for that. A 3 mile warmdown was too much, and too time consuming too since I have to get back to work.

I headed up the hill, which was a lot longer and steeper than I’d imagined, this left me with a slower lap of 8:30 min/mi, but as I’d been pacing pretty fast I still felt there was a chance I could beat my 10k PB of 50:58.

My next lap I put in at 8:03 min/mi then I upped the pace for the final stretch, I was sitting at around 7:30 min/mi for about 1/2 the lap then changed my mind on my approach. I decided to slow it down a bit and try and warmdown a bit. I didn’t have far before the end and didn’t want to be totally gubbed for the rest of the day. I completed the last lap in 8:09 min/mi pace.

Splits:

• Mile 1 – 8:51 min/mi
• Mile 2 – 8:06 min/mi (start of tempo)
• Mile 3 – 8:13 min/mi
• Mile 4 – 7:58 min/mi ( flat along canal )
• Mile 5 – 8:30 min/mi ( steep hill from Kilsyth to Croy – almost 1/2 mile itself )
• Mile 6 – 8:03 min/mi
• Mile 7 – 8:09 min/mi
• Last section pace hard to workout as I did 0.2 fast to complete the 10k ( probably 8:00 ) – then another short treck to warm down
• Total Distance: 7:43mi @ average pace 8:19 min/mi

• 10k from start Mile 2 – 50:26 a new PB

• Based on a 10 kilometers race at 00:50:26 – 8:07 min/mi – that’s fast – target in sight!!!

Weight pre-run: 12st 12lb

Weight post-run: 12st 9.5lb

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Dylans progress – after I got home last night we went for another run, his 8th

2 laps of park 1.11 miles – time: 12:33 – 6 secs slower than Saturday because we paced the first lap slowly. Getting comfortable at the distance though – that’s key at the moment. Maybe up the distance slightly on Thursday, another 0.3 miles perhaps? Great stuff!! He also told me that he’d ran around his school twice with his pal – he must be getting the bug!! He’s dropped over a 1lb too, which is also good.