Location: Pasadena, CA.
Temperature: Mostly cloudy, 66 degrees
Type of run: tempo
Length: 6.17 miles
Type of route: Two laps around the Rose Bowl. The route consists of a gradual incline with more than 100 feet of elevation gain over about 1.5 miles followed by a gradual decline the other 1.5 miles. One lap is nearly 5k in length.
Time: 36 minutes, 45 seconds
Pace Per Mile: 5:57
Heart Rate: Average of 164. It peaked at 172 but generally fluctuated anywhere from 161 to 168 throughout most of the run.
Reason for this run: Tempo runs are basically workouts that help prepare you for a race by going at a fast or hard pace. Generally, you want to run comfortably hard. It’s not quite race pace but it helps your body get the feel of what it’s like to exert itself like it would during a race. This way your body will be able to handle a race pace effort without going into figurative shock and slowing you down.
How did I feel?: Good. My time was the best it’s ever been for a tempo run of this length. My mile splits were 5:52, 5:54, 5:52, 6:02, 6:00, 6:00. I have felt similar physically at the end of past tempo runs of similar distances but with times 1 to 2 minutes slower. I’ve clearly made gains now it’s just a matter of maintaining them.
Running With You,