Tuesday, 3 June 2008

Tempo, Tempo, Tempo!!!

Tonight was a tempo night. Well, actually, truth be known, last night was tempo night. However, due to a migraine and another appointment I decided to just push it to tonight.

So what exactly does tempo mean? Well, if we go by Hal Higdon's definition that would be, "A tempo run is a continuous run with a buildup in the middle to near 10-K race pace... A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to peak speed during the next 10-20 minutes, then finish with 5-10 minutes easy running..."

I couldn't actually remember exactly what my schedule called for. I knew I was to run for 60 minutes and that I had some sets at tempo pace. So what did I do? I just started running until my arse cheeks were bouncing off my heels and figured, yup, that'd be about tempo pace!

I checked my heart rate at this point and it confirmed I was running close to my 10 k pace heart rate, which I assumed was tempo pace. See, I didn't read the Hal Higdon definition beforehand and although I've been running for three years now, I never seem to be able to remember all the darned definitions! So I just kind of winged it!

The run felt pretty good. I think being able to do a faster pace then normal was aided by the fact that I actually wore my MP3 player. Normally I like to run sans tunes and just listen to all that nature has to offer. This time though I needed a wee boost to get me up to speed. Nothing like Jane's Addiction, Sex Pistols and Anthrax to get your groove on!

I zipped around the neighborhoods and ended up seeing my friend Esther. I stopped and chatted for a wee bit then started running again. Funny thing - in that short break I seemed to forget how to run. I kid you not. I started up with my running and the next thing you know I couldn't get my arms and legs to work together. What the?!?! It was almost as if I was doing the 'Elaine Dance' having a leg fling out here, and arm swinging over there. It was nuts. I almost tripped even.

Thankfully the lack of coordination only lasted about five minutes. Five very loooong minutes. The rest of the run went really well. I truly think my 'I am strong, I am powerful' mantra has been working in behind the scenes. I felt really strong on my run tonight. This is a good sign. Afterall, the clock is slowly ticking down to 'the big race'. Eeep.

I kept up the pace for the majority of the run. Which, after reading my schedule and Hal Higdon's definition was likely a little bit more than I needed to. It's all good though. I will call it a 'money in the bank' run. Hopefully my legs didn't mind it either as I have another run tomorrow night!

Peace out my friends!


  1. Nice run!

    You must be getting pumped for CDA?

  2. So much of the training is mental, eh? I've had swimming workouts where if I stop a bit and chat, I am suddenly much more focussed...but I've also had it backfire on me too! LOL!

  3. there is a wee bit of excitement creeping in for cda, but i'm trying not to think about it, haha. trying to stay focused on the present.

    which is damn hard to do when greg keeps telling me how far away it is! LOL.

  4. good run susi... the rain gods got me and kelly today!! I longed for the scenery you have to enjoy!!