tempo your way to race fitness

Using Tempo Runs to Boost Fitness & Confidence

Not every workout is designed to be a grand slam home run.  But a few timely workouts can feel as if they are a Game 7 winner.  For Rob, that was the case with his tempo – it solidified that his hamstring was feeling 100% and signified the amount of progress he has made.  His race pace just a few years ago is now his tempo pace in January!  Below, you’ll find his recap of his week.

After running 4 races in one day, I noticed that my right hammy was a little tight. Reported it to coach Marc quickly and we took things nice and easy for a week, before adding in some strides this week and today’s tempo as a little “test” to see where I’m at and how the leg is recovering. images

Tempo Workout

I was assigned a 2-4-2 tempo, with the middle 4 miles in 6:25s. Started easy from the store, and the splits for the tempo portion were 6:34, 6:20/12:55, 6:14/19:09, 5:46/24:55 for an average of 6:14 for the tempo portion.

I was looking forward to seeing what I had in the tank at the end of a long week (LR on Monday; almost 11 miles yesterday; life in general) and whether or not I could push the hamstring a little. What I was most impressed with was the way I finished, albeit on a slight downhill. To put this “workout” in perspective, my PR for a 4 miler was set in Feb 2013 – almost exactly 4 years ago – (25:24) & my 2nd best ever was 25:58 in October 2011. I was 30 seconds faster today, starting strong but controlled and pushing through the middle to finish hard but not all-out.

All is right with the world again! I’l test the speed a little next Thursday at the Armory in the 600 and/or 1000 before my next big race, Monmouth’s “Milers Night” on 2/19.


What workouts do you do to know you’re ready to race? 

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 2,008 other followers


1 thought on “tempo your way to race fitness

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close