6 x 1 mile @ 10K pace (7:42) w/ 90 sec rest, 1 mile warm up & cool down, overcast, 72 degree Fahrenheit
Ran today’s tempo intervals over a mile course back and forth. My time were as follows: 7:22, 7:45, 7:20, 7:50, 7:32, 7:57. One thing clear was the changes in elevation over the mile was enough to make a consistent 20 – 30 second difference (faster in one direction).
And no matter which direction I was running, I got slower over time. Presumably, more tired towards the end. I associate tempo runs with the mantra “comfortably” hard. “Comfortably” so not to over-do it. But the 12 second difference in the same direction indicated perhaps I still ran a bit unevenly.
Be that as it may, today’s tempo interval is the last of my make-up lactate threshold runs. Overall, my tempo run has become better executed since I started run by feel. It makes so much more sense as compared to what I used to do which was pacing according to my watch.
Lastly, according to the Runner’s World, the tempo runs are ‘the single most important” workout for improving speed. Because the they teach “the body to use oxygen for metabolism more efficiently.” In other words raising one’s lactate threshold. I certainly hope so.
What is your take on the tempo runs?