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
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,