Berlin Marathon Training Week #9 Day 4 A Rosy Tempo Run

Location: Pasadena, CA.

Temperature: Mostly sunny, 83 degrees with roughly 40% humidity

Type of Run: Tempo

Length: 7.95 miles

Type of route: gradual inclines and declines with one hill climb and one hill descent…most of the run was done on the famous Rose Bowl 5k loop.

Time: 49 minutes, 52 seconds

Pace per mile: 6:16

Average heart rate: 157

Rose-Bowl-Stadium
The Rose Bowl has a section of road around it just for runners! It’s about a 5k in length. Stay in the painted section though because cyclists often come flying by at high speeds as do cars.  

Reason for Run: A tempo run is a great way to get ready for a race. It’s a run done at what the experts call a “comfortably hard” pace. There probably is some debate at what exactly comfortably hard is. I believe it to be a pace that pushes you but it’s not quite race pace for a 5k, 10k or half marathon. You want to be running hard but with the feeling that you could go faster, if that makes sense. A tempo run builds physical and mental strength as well as endurance and speed. If you want to run long and fast then a tempo run can mimic that.

How did I feel? Fine. Last week, I had a great tempo run at the same distance with roughly the same temperature. But that was last week. This week is this week. Time-wise I was slower but I felt my effort was solid. My mile splits were in my desired range of 6:00 to 6:20 except for the last mile which included the tough Rosemont Drive climb so, of course, it’d be slower.

Running With You,

Donald

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