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Feeling good after a tempo and a steady state run.



Hi friends, welcome back!

It’s been a couple of days since my last entry so I have two runs to talk about today.  I did a 5 miler on Tuesday with a 3 mile tempo run in the middle and an 8 mile steady state run today. Let’s get it it them.

On Tuesday I had a prescribed 5 mile run for my training so I set out for the first mile at an 8:20ish pace which is a pretty comfortable pace for me for a “shorter” distance. At this point in my training anything under 10 is a shorter distance.

The weather was perfect and I was feeling really good so I decided to push the pace and kicked the next 3 miles down to 7:40, 7:20, 7:20. Low to mid 7 minute pace is tough for me and is on the borderline of anaerobic, which is good. This type of running is often referred to as threshold running. When you are running near your aerobic threshold it can help you increase your VO2 max, and increasing your VO2 max helps you get faster. 

Finally I finished the last mile back around an 8:20 pace and cooled down by walking back to the house. All in all a great run that helped my mental state and hopefully my physical state as well.

My second run of the week was an 8 mile steady state run that also went really well. Again, I had perfect weather. It was mid 50s, sunny, and there was very little wind. I settled into an 8:15 pace in the first mile and kept the other 7 miles between 7:58 and 8:15. My average pace for the run was 8:06. 

Leading into mile seven the run felt easy and comfortable, but with two to go I turned North, headed into the wind, and was at the bottom of a two mile hill and things got a little tougher. My heart rate spiked about 15bpm and the run became a bit more strenuous. I managed to keep pace, but may have pushed those last two harder than needed for today’s effort. Either way it was another positive run the help both my mental and physical well being.

My Gear:

Nothing special today. I wore a pair of Reebok half tights, a long sleeve technical tee, and my New Balance Beacons. The shirt was rough on the old nipples today, but the shoes keep getting more comfortable. I like half tights because they are warm and reduce friction. If your interested Amazon essentials has a pair that are pretty low cost, check them out.

Throw back:

Go check out my post about my tempo run last week. It was supposed to be a similar run, but didn’t work out quite as well as today.

As always the links to Amazon are affiliate links, so if you buy something from them I’ll receive a small commission.

Thanks for coming by and I’ll catch you next time.

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