Longer Tempo Runs for Better Race Results

So, this week I did a 2 X 3 mile Tempo run. You need to do workouts that are specific to the distance you are racing and at the pace you expect to run in that race. You should not run at a pace that you would like to run if it is faster than what you can really do. Does that make sense? Anyway I have never tried doing two back to back 3 mile Tempos runs this way, only two milers, such as 3 X 2 miles.

All day I worried about doing this, could I pull it off? It would be almost like running two 5K races with only a four minute rest between. Turns out it was not as difficult as I thought it would be. I started late in the afternoon and by the time I did my one mile warm-up and got halfway into the first three mile it was getting dark. I use one of those clip-on LED lights for my visor set on strobe and carry a small but powerful LED flashlight for when it’s dark.

By the time I started my second three miles it was completely dark. I have run on this bike path many times but unfortunately both of my lights were getting dim so I had to be extra careful of my steps. This forced me to run a bit slower than I wanted but in the end it was still ok.

The basic rundown of this work out started with a one mile warm-up. For the three mile Tempo I wanted to run at my expected Half Marathon pace of 7:14. The first mile ended up being 7:32, the second at 7:18 and for the last I made it down to 7:13. I jogged slowly for four minutes before beginning the second three miles.

As I began the second half my legs where feeling really sluggish but managed a faster first mile over the first Temp run at 7:26. The second mile was slower because of the darkness but I was able to pick it up during the last half mile as I had more surrounding light so I could see better finishing with a 7:13. I finished this work-out with a one mile cool down.

If you are not doing this type of work-out while preparing for a Half or full Marathon you should start. You greatly improve your endurance and find yourself running faster on race day.

Half Marathon Preparation Time

I’ve been getting ready for the Marathon of the Palm Beaches Half Marathon which will be on December 6, 2015. I’m trying to up my mileage a bit and I have been doing Half Marathon specific workouts. What that means is my Tempo runs and such are being done at around or a bit faster than my Half Marathon Pace. The course this year is being changed. I am assuming that it is because of road work going on along a stretch of road normally used for this race. But assuming is not always a good thing to do.

I keep checking the races website to see if they have posted the new course but nothing yet. I did notice however a comment on the site about being able to see the ocean along a portion of the course. In years past the race directors have tried to work with the Town of Palm Beach to have part of the course run through their town on the Island. Maybe they finally succeeded. Anyway it would be nice to know what it is so I and I’m sure others can run a portion of it before the race.

Below is what I have been doing up to this point:

1.The week after my 10 mile race I just ran easy for a total of 21 miles.

2. The following week I started my Half Marathon training with a 4 X one mile on a Wednesday and a 12 miler fast finish on Saturday for a total of 35 plus miles for the week.

3. The next week was 35 miles with a 4 mile Tempo run at 7:21 average pace and 8 X ½ mile repeats. Saturday did a 10.63 miler

4. Today was a 7 mile easy run. The plan for this week is a 2 X 3 mile Tempo on Wednesday and a 15 mile fast finish on Saturday.

I hope to get a couple 40 mile weeks and some good work outs before I taper during the last week before race day. I do my runs on the week days after work, being its getting dark early now it gets dark part way through my runs so I carry a flashlight and use one of those clip-on lights for my visor. The lights help somewhat so I can see and hopefully so someone else running or biking avoids hitting me.

And what is really nice now is the temperature is dropping just a little, not much but you can feel the difference. Another month or two and it should be nice.