April 2nd, 2009
Today’s run: 11 miles – 2 miles warmup, 6 tempo@goal Half pace, 3 cooldown.
Last Friday’s tempo post resulted in some interesting comments from my blogging/running friend Julie, a speedy broad whose opinion I highly respect. She thought my HR for that tempo was on the low end for a Half and after thinking about it, I agreed, realizing that it would have been a very comfortable HR had I been running the Half that day instead of May 3rd. So I bumped it up today keeping her HR suggestion in mind of 86-87% avg.
It felt like a more reasonable race effort than last week, though frankly, I’m surprised at the max HR – it maxed as high as my 10k race last month! It didn’t feel anything like the 10K though, just felt like a good tempo run. Go figure – could be the temps, hydration, sleep…or that I ran too fast. Silly monitor.
Here’s the dirt:
Pace Avg HRR Max HRR
7:22 169(81%) 175(85%)
7:18 175(85%) 177(86%)
7:11 178(87%) 181(89%)
7:14 180(88%) 182(90%)
7:19 181(89%) 184(91%)
7:17 182(90%) 184(91%)
Avg pace 7:17, Avg HR 178 (86.7%)
Even with the high Max, I’m feeling good about it. After all, I still have 1/3 of my cycle left to go, ain’t no way I’m done yet. So, as of this moment, 1:35:xx is firmly in my sights. 
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Tags: 10 Responses to “More Tempo Talk”
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Wow those are speedy numbers, but I am keeping them from my husband until Monday, he, he.
He has a half this weekend (prep) for his full in May, and I know he is really wanting (wanting not strong enough), demanding that he beat his old half time of 1:37 something.
I plan on holding my breath from 1:25 on…
Do you check your resting HR upon waking (and I do mean upon waking, while you’re still in bed, before you start walking around, worrying about your chore list, etc.)? If it’s elevated, it will push those rates up during a run too.
I don’t know what other running you’ve done this week, or how warm/humid it was, windy, etc. Even where you are in your cycle. All those things bear consideration.
But what I find most telling is that it didn’t feel hard, even though your HR was up there. Getting used to running hard/fast? Mmm. Could be…
Stevi, good luck to your hubby! Hope he gets his sub 1:37 this weekend.
Julie, it was the warmest run I’ve had this season (64 degrees) with just a slight wind (7mph). One things for sure though, I’ve had uncomfortable tempos before and this was not one. So I know I have time to make this goal “legal” HR wise before the big day.
So the little elves are thinking 1:35? Oh my. That’ll please your fans on the RW 1:40 thread
so this will qualify you for NYC…will you run it? :P
Doggie, I don’t think so, maybe that’ll be my next
clusterfuckrace goal after Boston. Maybe in 2011.Jim, lol, you been lurking around RW lately? Speak up and join the fun! Or maybe you do post and are incognito. (h) I gotta say, the guys in the 1:40 thread are so sweet to me (like my blog pals), I totally don’t deserve it.
Flo — questions:
1. Are you on Facebook? That way I can pester you in a whole new medium.
2. Can you print custom one off or limited run tech shirts? Or can you recommend an outfit that does? I’m thinking about designing some RLaG-branded shirts.
Julie, I have Facebook phobia, so no to that, but feel free to email me anytime (you have it from my blog commenting). And you can get custom tech shirts at Runningbanana.com or Zazzle.com. Good luck! Sounds fun.
Hey Flo!
I just had to share and give you a little perk towards making your own half PR. My hubby Chris ran his half this weekend, and made a new PR with a 1:35:something. I know that is what you are trying for, and with all the speed work you do I know you will clean the floor with your new race time (Chris has done very little since he had to shorten his marathon training down due to an injury). Not to mention I was thinking that had you ran the race we were at this weekend I think you would have been a top three women overall (sorry I can’t remember the total for the winner I think it was in the late twenties maybe).
Per some of your posts about your own speed work and race pace predictions he a got the heart rate monitor for his garmin to attempt to understand the whole HR thing for training. I just had to share that your blogging is a great help. It’s nice to know the details of what works and doesn’t work for others.
Good luck with the rest of your training!
Wow, that’s fantastic Stevi! Your hubby’s paces are going to fly down, seeing as how he’s only started working at it seriously. Yay on him getting the HR monitor strap, an excellent tool for sure.
You just gave me goosebumps telling me I could have been an OA in that race. It makes me pause and think, “now what am I thinking I can do??? Are you crazy, Flo?” I reserve the right to dumb down my goal between now and race day.