Tempo 8

 

Summary

Name	Tempo 8
Location	Houston, TX
Start Time	8/14/2013 5:12 AM (UTC-05:00)		Category	My Activities:Running
Distance	8.07 mi		Time	01:11:00.0
Time Moving	01:11:00.0		Stopped	00:00:25.0
Average pace	08:48 min/mi		Max. pace	06:48 min/mi
Weather	Sunny; 79.3 °F
Calories	1,057 kcal
Notes	For me, the tempo run is where the rubber meets the road. It seems this is where I get the most bang-for-the-buck as far as training benefit is concerned. It also happens to be the toughest workout for me to hit successfully. I believe today was the 6th scheduled tempo run of my current "comeback" cycle. I've only come close to hitting one successfully and the others have generally been spectacular flameouts. I think there are 2 reasons for this. First, having not raced seriously in a couple years, I don't have a good idea of what my real fitness level is. Therefore, my training paces are essentially rough guesstimates on my part. I'll confess that secretly I've sent my training paces as if I could run a 3:25 marathon. I can't and I know I can't ... right now. So my fudging of the training pace manifests itself on my toughest workout of the week - the tempo run. I'm hitting enough of the other workouts to delude myself into thinking I'm actually close to being right about my fitness. I probably shouldn't be. Second, the heat index. I don't know if it's coming from Chicago back to the Houston climate or that I'm getting older or that my fitness isn't where I'm used to or ... but the climate really takes the starch out of me. I don't remember it being quite this bad on me in the past. Sure, I blew up here and there in summers past but seemingly not on the frequent basis as I am now. All of this to say that today's tempo was unsuccessful. I was scheduled for 8 miles at marathon pace. For a 3:25 marathon that's 7:49 per mile. I then said okay it's going to be about 80°-85°F so what would a 3:25 marathon translate to under those conditions. I used this site http://runnersconnect.net/training/tools/temperature-calculator/ So giving myself this heat-adjusted cushion, I'd run my 8-mile tempo at 8:05 per mile. Didn't happen. Went too fast at the first then flamed out after 3 miles. Didn't want this to be a waste so I walked for 3 minutes and did 1-mile intervals the rest of the way in. Frustrating! 807/739/752 803 827 815 819/0.22@753
GPS Track Points	803, average recording interval: 5.0s / 54.32 ft

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace
1	5:12:22 AM	0.00 mi	00:02:15	0.25 mi	08:53 min/mi
2	5:15:33 AM	0.25 mi	00:08:06	1.00 mi	08:06 min/mi
3	5:23:40 AM	1.25 mi	00:07:38	1.00 mi	07:38 min/mi
4	5:31:19 AM	2.25 mi	00:07:51	1.00 mi	07:51 min/mi
5	5:39:11 AM	3.25 mi	00:00:06	0.02 mi	07:20 min/mi
6	5:39:17 AM	3.27 mi	00:03:23	0.21 mi	16:21 min/mi
7	5:42:40 AM	3.48 mi	00:08:03	1.00 mi	08:03 min/mi
8	5:50:43 AM	4.48 mi	00:00:06	0.01 mi	07:42 min/mi
9	5:50:49 AM	4.49 mi	00:03:24	0.19 mi	17:58 min/mi
10	5:54:13 AM	4.68 mi	00:08:27	1.00 mi	08:27 min/mi
11	6:02:55 AM	5.68 mi	00:00:04	0.01 mi	09:02 min/mi
12	6:02:59 AM	5.69 mi	00:03:29	0.19 mi	18:27 min/mi
13	6:07:21 AM	5.88 mi	00:08:15	1.00 mi	08:15 min/mi
14	6:15:37 AM	6.88 mi	00:00:05	0.01 mi	08:32 min/mi
15	6:15:42 AM	6.89 mi	00:08:19	1.00 mi	08:19 min/mi
16	6:29:35 AM	7.89 mi	00:01:46	0.22 mi	07:52 min/mi
Totals:			01:11:00.0	8.07 mi	08:48 min/mi

Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)