Tuesday, November 23, 2010

4-Mile Tempo with Lat

Goal: 25 minute tempo at 6:00-6:05 pace
Actual: 4-Mile tempo at 5:51 pace (5:57, 5:49, 6:00, 5:41)

This morning I woke up at 5:45am to prepare for a 4 mile tempo with Lat. I was supposed to meet him at the Brixx at East Blvd at 615am, so I had 13 minutes to get ready. I was out of the door by 5:57am, an accomplishment in itself. I met him right on time, and we ran back a couple of blocks to our unofficial start line at Dilworth Road East / East Blvd.

For the first mile, we went out a little quick, and Lat pulled us back in to a respectable pace. This mile was flat, then downhill, then a little uphill as we turned on Sterling Ave, Mr. Garmin showed 5:57. The second mile we both knew was going to be the toughest, but we pushed forward and ran actually quite fast on this rolling section. Our breathing was more labored at this point, and when Mr. Garmin beeped, I knew why the breathing was heavier, as we came through in 5:49. To me, the flat section of the Booty Loop is always the toughest because it is flat and you think that you can slow it down a little bit because you were just pushing on the hills, but you really can't. The effort seemed to be most difficult on this third mile and I focused on keeping my breathing under control. We came through right at 6:00 flat and you can tell by this time that Lat and I settled in a little bit during this mile. The fourth mile was flat and then downhill, so definitely the easiest of the four segments. It's pretty fun to just let your legs run with a mind of their own down a hill at the end of a tempo, and that's exactly what I did. Running this last portion didn't require too much thinking; I just trusted my legs would carry me to a fast time.

Next time I do a similar workout, I hope that my breathing feels better. I also felt pretty uncomfortable at that pace, so I want to feel like the tempo is an easier effort the next time I do it. I am pleased with the time as it is faster than my goal going into it. Lat's company was essential, and I am grateful for having him out there to push me. On that note, I am ready for Nedlo and Kinley to return from the great state of Texas so that we can all run together again.

Splits
2 mile warmup

4 mile Tempo (23:27 for 5:51 ave)
1 - 5:57
2 - 5:49
3 - 6:00
4 - 5:41

4 mile cooldown

2 comments:

Stephen Spada said...

Great stuff from Red! I can see Houston in 13 months...

mrn said...

nice workout. hopefully i will be un-sick and able to keep up with you when i get back.

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