Tough Tempo

I think that my diet while on holidays, which has included copious amounts of ice cream, lots of red wine with dinners, and other transgressions too numerous to mention, has led to a kind of lethargy that I haven't experienced before and don't particularly like. This morning's run was a perfect example of what I am talking about.

The plan was to run at tempo pace for 8k of my 12k run. Last week I ran 5k in the desired 4:40 - 4:48/km pace range, but could not muster any more. I really wanted to get the benefits of a good tempo run and figure that I need to do at least 8 kilometres and would like to stretch to to many more over the course of the summer.

When I headed out my knees felt a bit tight and I, as usual, questioned my ability to run any faster than easy pace. After two kilometres, however, I felt loose enough to up the pace into the tempo range and took off. It was cool and raining the entire time and perhaps this also contributed to what happened next as much as the diet to which I referred earlier. As I glanced down at my Garmin I noticed that my pace was faster than 4:40/km pace and, to my utter surprise, it felt pretty easy! This was great, I thought, and just kept on chugging along. Through the second split I was still feeling good. Third split, ditto. Fourth split, not so much. I started to really hurt and it was all I could do just to get through 5k. Here are the splits for these 5 kilometres:

1. 4:35 (7:24/mile)
2. 4:23 (7:04/mile)
3. 4:22 (7:02/mile)
4. 4:25 (7:07/mile)
5. 4:34 (7:21/mile)

Right after these 5k I had to stop to catch my breath. No way could I have kept running and so I stood there in the rain, clinging onto the railing that kept me from falling straight into the Canal and my inevitable demise should the railing have given way. The rain kept on falling, but I barely noticed it. I had a notion to just call it quits and walk home, but after a couple of minutes pride got the better of me and I started jogging again. It was painful, and slow.

After a couple of kilometres at an easy pace I decided to try and run three more at something resembling a decent pace to at least add up the tempo splits to the desired 8k. It was tough, but I did manage three more:

1. 4:51 (7:48/mile)
2. 4:54 (7:54/mile)
3. 4:50 (7:47/mile)

Not fast enough, but at least the heart rate was in the right zone to get the tempo-ish benefits. The average pace for the tempo splits ended up being still too fast: 4:36/km (7:25/mile). Incidentally, this is what I'd have to hold to BQ if I ever get to that major milestone to actually attempt it. The entire run ended up being 12km completed in 1:00:11 for a very satisfying, and somehow lucky, 5:00/km (8:03/mile). It was a tough run, and the heart rate bears this out: 156bpm average with a max of 175bpm. I had trouble catching my breath, and felt like I was completely out of gas. I think the diet is the key and I have to get off the sugar train for a bit here, cut down on the coffee and wine, and try and drink way more water. Here's hoping Sunday's long run goes better than this one.

Garmin don't lie.

The postmortem - It's Aaallllllllll Good!

Yes, the day after I really pushed myself in the 5k and everything seems good. The knee feels great, the ankle is good, and I am rejuvenated to continue with my training as I head towards my first ever running race on October 26th. Also, a big Thanks! to all the folks that left comments on my last post - for the first time I hit double digits in comments! Your encouragement is very much appreciated. A special thank you for the sobering comment from Beachrunner who said "You never learn. LOL" - It's true man, but I try, and fully intend to slow down my runs heading into the race as I slowly continue to up the mileage. I know, Yoda says, "Do or Do Not. There is no Try.", but he's just a freakin' character in some movie based on Spaceballs, so what does he know anyway? I mean, am I really supposed to listen to THIS:


One word: toothbrush. OK two words: toothbrush, hat. And dude, whatever it is you are smoking, you had too much! Watch this for proof, though I have no idea what the images have to do with the skit, which I think was made for radio.

By the time the Niagara Falls 10k starts I will be so jumpy and ready to run fast who knows what will happen. May the Shwartz be with me!

Today was another lunchtime swim, and I was a bit more fatigued than normal. I still completed the first 1500m at my usual pace, finishing 22:54. Then a 300m cool down, for a total of 1800m in about 28 minutes, and I was out. On the way back to the office, as I was totally starving, I decided to hit up this great little Thai takeout that I frequent when I forget to bring my own lunch. Alas, the place was closed! Plan B was good too, probably the best Shwarma in the city, but I wanted more food. The Shwarma is huge by Shwarma standards, but the Thai place lets you load up a container with whatever you want, buffet style, as long as the container can still close. Oh well, next time...

Tonight I squeezed in a short workout at the gym. Not very inspired, and in fact I feel a little worn out, so I just did some light weights and got the hell out of there. Looking forward to the off day tomorrow, and I am alone with the boys for the evening so it should be a fun movie night for the three of us.

Details:

• 10 minute stationary bike warm up
• HS Chest Press 20-20 85lbs
• Lat Pulldowns 20-20 100lbs
• Dumbell Shoulder Press 16-16 25lbs
• Seated Rows 20-20 85lbs
• Biceps Curls 18-18 45lbs
• Triceps Extensions 25-25 40lbs