My So-Called Tempo

Goal:
5 Miles at 545-550 Pace (Adjusted to 550-555 for McAlpine surface)

Actual:
2.5 Mile warmup

5:51
5:58
6:13
(~4 min rest?)
5:45 pace for next 1.25 mile

2.3 mile cool down

This workout joins the other 3-4 on the list titled "Bad Workouts of the Month."  Even though it can be added to that list, I actually feel pretty good about it, considering everything.   Like every passionate runner, I did some analysis of my running ever since the Minneapolis 13.1 race on August 21, 2011.  I haven't taken a day off from running in over 10 weeks and I've been hitting mileage between 75-85 on all non-race weeks. My IT Band got tight a week ago, but I went into major pre-hab mode to take the necessary "pre-cautions" that I should have been doing ten months ago. 

Clearly, my body is pretty tired. 

Fortunately though, my mind feels fresh, excited, and alive.  Now, if I wasn't having fun and I felt tired mentally, then clearly I would be freaking out right now, but it's the exact opposite.  Sometimes your body will not cooperate with what your mind wants it to do, and you have to take a step back and adjust accordingly to what your body needs.  That's how I'm looking at these last few weeks of training before I really start to ramp things up with marathon specific workouts. I am taking the week before Savannah Rock 'n Roll Half very easy since this will be my last weekly mileage below 75 miles until after the Trials. 

With all that being said, there isn't much to report on my tempo except that I felt tired from the get-go.  Meagan and I came through at a perfect 5:51 pace, but I felt like my feet were slogging through mud.  By mile 2, we had picked up Pezz and I had already dropped back a few strides behind them.  By mile 3, I wasn't even hitting marathon pace, so I slowed down to 7-min pace.  Then I came out to the lake, and suddenly I felt re-energized and decided to try to run the last 1.25 miles with Meagan and Pezz.  I took the lead and could tell they were both hurting, so I took it upon myself to take some of the work off their shoulders and to relax behind my lead.  Somehow I was able to finish a lot stronger than I had expected.  Clearly, it wasn't anything mind blowing since I had just taken a 4 minute jog rest, but I still pushed myself when my body wasn't exactly cooperating.