I did my first tempo run since March this morning, not counting the 5K race a few weeks ago. To keep it easy I did 6x (4 min tempo run + 1 min walking), so overall 24 min of tempo running. I was aiming for a pace of 7:30 min/mile. I ended up with an average pace of 7:15 min/mile, in splits of 7:08, 7:16, 7:16, 7:01 and 7:16 and 7:32. HR started at 150 bpm and got up to 160 bpm by the end. Pace felt 'comfortably hard' until the last lap, where it started deteriorating to hard, the whole 'running harder to go slower' problem. Probably a sign that this is just the sort of tempo run I need.
Over the next couple of months I'll try to move this to maybe 2x (14 min run + 1 min walk). I'll try to hit a 7:30 min/mile pace and tighten that up to maybe 7:10 min/mile by the end of the Summer.
This looks very doable if my foot does not again act up. I can tell that my foot noticed today's run. No running tomorrow, just biking with the kids.
Next tempo run is scheduled for next Friday. It's one tempo run a week until I add a second one starting July 31, injury status permitting.
Update #1: in other news, research is escalating the scope of the bike purchase, though more research may solve that...I am reading anti-carbon frame literature. Good components on an aluminum frame might be the best choice. I need to try out different road bikes with different geometries, i.e. the 'plush/endurance' vs. the more twitchy/aggressive racing type, even if I assume I'm going for the former type.
Update #2: next up: a 70 min easy pace long run on Sunday.
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