Day 1 Week 14 – Basic Tempo, Pacing, And Analysis

This is a high mileage week.  It starts today with the basic tempo runs as follow:

2 mile warm up, 6 miles at 7:50 to 8:00 pace, 2 mile cool down

I figure the tempo runs would be good opportunity to practice my pacing as well.  And here are my times followed by some analysis:  9:55, 9:30, (7:53, 8:07, 7:14, 7:44, 7:47, 8:15), 10:04, 9:10

Looking at the 6 miles tempo/ pacing runs data in the table below: the first row are the split, the second row are the times outside my prescribed range of 7:50 – 8:00, and third row are the percent deviations.  So take the first mile, the split is 7:53 and it is within the range, so no deviation.

7:53:00 8:07:00 7:14:00 7:44:00 7:47:00 8:15:00
0:00:00 0:07:00 -0:36:00 -0:06:00 -0:03:00 0:15:00
0.00% 1.46% -7.66% -1.28% -0.64% 3.13%

The goal for me is to run steady (i.e. within the prescribed pace range, like the first mile).  In future runs, I will work to bring the deviations down (e.g. -7.66%, the 3rd mile and 3.13% the 6 mile).

The causes for the deviations are over-correction from the second to third mile, fatigue on the last mile, and likely measurement errors because I run on the road instead of a track.

Hope your running is going strong, and you are reaching your goals.

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