Berlin Marathon Training Week #4 Day 3 Tempo Run Wednesdays

Location: Salem, OR

Temperature: Cloudy, some light rain, 69 degrees

Type of Run: Tempo

Length: 7.05 miles

Type of route: mostly flat

Time: 43 minutes, 10 seconds

Pace per mile: 6:07

Average Heart Rate: 162

Reason for Run: Tempo runs are another staple to marathon training. The goal is to get the body used to high-intensity runs. This way the body will adapt to hard efforts and get stronger. Tempo runs work on both speed and endurance.

How did I feel? Fine. That means better than ok but not quite as good as good. I slowed down in the middle of the run before recovering to have a decent last mile. I think slight fatigue set in but I’m pleased with my overall pace and time. You’re not going to feel like a million dollars for every tempo run. The key is push through anyway.

(See photo below for today’s safety lesson)

That red mark on my shoulder is from bumping a traffic sign on the sidewalk by running too close to it. Don’t run into traffic signs! That’s today’s running safety lesson. 

Running With You,



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