Day 1 Week 13 – Tempo Intervals

Training days could go well or not so well.  Today’s did not go well.

Today’s schedule were 2 mile warm up, 2 x 2.5 miles at 7:50 to 8:00 w/4 min rest, 2 mile cool down.  And I decided to practice pacing during the tempo intervals.

My split times for the two 2.5 miles intervals were (8:09/7:24,/3:27) and (3:22/8:19/8:41).

For the first mile my time (8:09) was a bit slow.  My breath was calm and stride open.  So I sped up by pushing my strides, and as expected my breath became laborious.  Judging from the splits (7:24 and 3:27 for the half), I over sped.

After the 4 minute break, I tried to find that pace of 7:50 to 8:00 by having running while my breath teetering right on the verge of becoming laborious.

Apparently that did not work so well, and I got tired.  My split of 3:22 for the half mile was still too fast.  So I backed off and got 8:19 for the next mile.  Never could recover my pace for the last mile (8:41).

In hindsight, I might have paid too much attention on my breath.  In any events, I need to practice more pacing to get a better feel on managing my pace.  So I have a shot at achieving the race I want.

How could you tell what pace you are running?

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