…with a tempo run! I took a mid-afternoon break from research to get out while the blessed sun was shining and the roads were nicely de-iced. After a few days of ice and snow the asphalt was finally clear again – perfect for some speed work.
I drove over to one of the larger local parks (Sugarhouse), which has a 1.5 mile loop of road around the inside with designated pedestrian, bike, and car lanes. It’s perfect for workouts – 2 small hills for some extra oomph, it’s plowed in the winter and lit at night, and, best of all, no worrying about getting run over by crazy Salt Lake drivers!
I warmed up with my i-pod (seriously, I can handle workouts by myself, but I soooo miss having teammates to make the warmups and cool downs more bearable!), did a few drills, and then took off for the tempo. The plan was to try to hit 7:00 and then drop down to 6:50 for the 2nd mile (2 miles total), and then run a few strides afterwards to get some turnover in. I haven’t done any timed workouts since my time off so I honestly had no idea if I’d be able to hit the paces.
I ended up running 6:50, 6:55! Amazingly close to my goals, considering I didn’t even check my watch at the 1 mile mark (oops…). With the couple of short but steep hills, slight altitude, and being out of shape those splits make me pretty happy. Best of all, I was able to hold my form even through the tough last 800m and I didn’t feel totally spent after. I was able to go straight into the strides after just a brief recovery. Next week I hope to do the same tempo loop but hit some faster paces – maybe 6:45 average.
Also, I got the Jack Daniels’ Running Formula book in the mail today – can’t wait to check out the 800m training plan and get some ideas for future workouts!
Does anyone have any suggestions for other training books/different training philosophies to check out?