In Born to Run last night, (I won’t spoil it) I read about how most people get very good at running a certain speed, but they do not go fast enough in their fast runs, or slow enough in their slow runs. This rang true with me as I am still running faster on my long runs than the suggested pace. I was thinking that as I run further, I will naturally slow down, but on thinking about it that will really mean that the last few miles will be slower, whereas overall I want to maintain a steady but slower pace. It also made me a little more inspired to keep at the intervals.
Today (after a peanut clif bar at work) was my 6 mile tempo run. Due to the rain all day I was not really looking forward to it, but I had put all my running clothes out ready, so I did not have long to think about. I found an old baseball cap which I put on over my earwarmer; my intention being that it would keep the rain off my face and my glasses, but the rain was pretty much sideways for half the run so that didn’t work! I did make sure I had more water today, although I could have just run along with my mouth wide open?? The plan was a 2 mile warm up, which was 22 minutes, then 2 miles faster (one mile was 8.5 mins, one was 9 mins so both pretty fast for me) and then cool down for the last part, which ended up being a little under 2 miles for 18 minutes- I think the thought of getting into a hot shower was spurring me on for the last bit. I was quite pleased with that, as I know I have a tendancy to go out at the same speed. During the faster running I had to really think about my breathing, but practise makes perfect. The rest of the run was spent avoiding the puddles.
Dinner was delish- a freezer meal of pumpkin pasta which was great- when I got home Andy had already put the oven on, so I put the pasta in, jumped in the shower (he also cooked some green beans to go alongside) and I even had time to half dry my hair 🙂 Just what I needed after that run.
Later I am going to foam roll some more, and maybe have some stollen with my tea.