10k “PR” on a tempo run – 45:14 #running #twit2fit

My 10k PR is 46:26, which is a 7:29 pace, and my target tempo pace for today was a 7:21 pace.  I had tossed around the idea of running a 10k race this weekend, but decided that I didn’t want to reduce my miles enough to make a strong showing at the race.

  • 1 mile w/u – 9:35
  • 10k split – 45:14 (7:17 pace)
  • 0.78 mile [rest of the 7 mile tempo] in 5:25 (6:57 pace)
  • 1 mile c/d – 9:26

It was a fun little exercise, and I’m happy that I have my legs back under me after having a rocky week of workouts last week.

RunningAHEAD – Strings_n_88keys’s log: View Workout.


8 miles — 6 mile tempo in 43:05 (finish @ sub 7 pace) #running #twit2fit

Progressive tempo, 6 miles. Started at 7:24 pace, finished at 6:58 pace, with a 6:28 pace kick the last 0.2 miles of the tempo. Didn’t feel good going into the run (sinus infection, headache). Don’t try this at home, kids. Only an insane man would do a hard workout when he didn’t feel well to start with. Surprisingly enough though, I feel okay now.

Planned treadmill settings by mile:
0 – 6.2 mph
1 – 8.1 mph
2 – 8.2 mph
3 – 8.3 mph
4 – 8.4 mph
5 – 8.5 mph
6 – 8.6-9.3 mph (6’28”)
7 – 6.4+ mph

1 mile warm in 9:40
6 miles in 43:05 (7’11”)
1 mile cool in 9:20

Weight 167 pounds


Tempo run 8.04 miles in 65 minutes (8’06” pace)

I run my tempo and intervals on the treadmill (especially as opposed to running in the dark during rush hour).  It’s not optimal for training I guess, but I’d rather run the treadmill than miss another tempo or interval week.

Mile point – speed (pace)
1% incline
0 – 6.2 mph (9’41”)
1 – 8.1 mph (7’25”)
2 – 8.2 mph (7’20”)
3 – 8.3 mph (7’13”)
4 – 8.4 mph (7’09”)
5 – 8.5 mph (7’04”)
6 – 6.4+ mph (< 9’22”)
7.52 miles in 60 minutes

5 minute cool down at -3% incline
6.2 mph (9’40”)

Total: 8.04 miles in 65 minutes (8’06” pace)

Weight: 167.5 pounds

Steak and mashed potatoes

Of course, the following becomes your breakfast after such a workout, when you didn’t bother to pack lunch the night before, and you’re trying to save as much money on breakfast and lunch as possible.  I grabbed them in a rush this morning, along with four slices of bread for PB&J sandwiches.   My intention was to eat the bread this morning, and then split the steak and mashed potatoes over a couple lunches.

This is yet another reason why you should have plenty of easy run workouts.  Tempos and intervals will leave your body starving for fluids, which your mind will translate to hunger. Inevitably, you’ll eat more than necessary after hard workouts.  (I’m going to stop guessing at the calories at 1050.  That’s at least a 10 oz steak.   The mashed potatoes are homemade, and the only real benefit is that the skin is still in there for plenty of fiber.)


8.14 mile run with a 6 mile tempo #twit2fit

McMillan says 7:06-7:25 for tempo, Smart Coach says 7’25” for Tempo…  8.14 miles in 1:05:00

Warm-up 1% incline
1 mile:  10:36.28

Tempo 1% incline
Tempo mile 1:  07:26.61
Tempo mile 2:  07:24.81
Tempo mile 3:  07:18.72
Tempo mile 4:  07:13.72
Tempo mile 5:  07:09.81
Tempo mile 6:  07:03.23

Cool-down
1% incline

0.68 miles 05:46.42
-3% incline
0.46 miles in 0:05.00