2 miles warm up, 6 x 1 mile @ 10K pace w/ 90 second rest, 1 mile cool down, sunny & 84 degree
Today’s tempo intervals was more ominous in thoughts than in reality. First, the weather. The sun was brutal, and the asphalt soaked up heat from the sun to make the track felt like a griddle.
Luckily, a portion of the track was shaded. So that bit of respite every lap combined with the 90 second rest after every mile gave me the needed breaks to complete the tempo intervals. What do you know: little things make big difference.
Second, my 10K pace is 7:31 per mile. Breaking it down comes to 1:52 per lap. And that was what I used to manage my pace, lap after lap. By the way, this is one of the two occasions (race and track workouts) that I wear watch while running.
My time splits for the intervals were: 6:58, 7:16, 7:14, 7:22, 7:24, & 7:31. The 90 second break between the intervals was intentionally brief, so my body could get used to process the lactate acid accumulation.
How much tempo runs do you use in your training?
Running with Buddha 