Tempo Run

4 miles / 45:00

Mile 1 - 12:49 *ugh, I'm dying, I hate this, I shoudla stayed in bed*

Mile 2 - 10:08 *okay, I guess I'm alright, time to try*

Mile 3 - 10:06 *keep it going, keep it going*

Mile 4 - 11:45 *praise God for a little breeze and being DONE*

I haven't done any speed work since my hamstring strain a month or so ago. It was nice to get out and push the pace a little. I wore my Vibrams and took hydration along. When I started it was 80 degrees and 80% humidity...I wasn't convinced that this was a good idea - I even walked some of my warm up mile. I would like to be under 10:00 on these tempo runs, but will take what I can get in the "sauna" - otherwise known as Nebraska in July.

Tempo Run

3 miles / 33:00

Well, this wasn't a tempo run, like it says on my training schedule - but it was 3 miles, as scheduled, pain-free. I did take a few walk breaks to take it easy on the hammie. I also went ahead and wore my Vibrams - tippy-toe striding anyhow!

Light

Loose

Love

Running happy!

Tempo Run

Not.

My hamstring issue is NOT resolved. I geared up and headed to the top of the bridge for a little stretch. As soon as I started running, the left hamstring tightened and signaled extreme pain. I tried to trot it out a bit - but the pain was such that I was limping more than running.

Since riding my bike didn't have an adverse effect, that's the plan for this week. Tuesday upper body weights, and Thursday Yoga as usual, cycling for the cardio. Runner's World says "ice for 20 minutes 3x's a day and rest. Hamstring strains take 1-3 weeks to heal." Neat. ELEVEN WEEKS till the Bill Seymour Half Marathon. I hope I'm ready!

Tempo Run

4 miles / 46:11

Mile 1 - 12:10

Mile 2 - 10:48

Mile 3 - 10:45

Mile 4 - 12:20

I had a little recovery jog in between miles 2 and 3, so the average pace is a bit elevated. I'm happy with my "comfortably hard" pace, and hope to continue with the tempo run on Mondays. Wore the Vibrams, a little difficult today - considering I just ran 5 miles in them on Friday. My left calf protests more than the right, for some reason. Calf sleeves = yes, new cute purple hat = yes.

Considering making the full conversion to the minimalist running. I've tried to run in my Mizuon's and they always feel like bricks strapped to my feet. Look out, calf muscles...this might be a long few weeks!

Tempo Run

3 miles in 35:18

Mile 1 warm up - 12:43
Mile 2 threshold - 10:15
Mile 3 cool down - 12:08

I wore my Vibrams AND my calf sleeves. During training for our 5/1/11 Half Marathon, I incorporated speed work in to my training with awesome results. I read that Tempo Runs are used to build speed when training for longer distances. My plan is to add distance to the threshold portion of the run, working my way on up.

Quads are still sore. Stupid hills. Fortunately, my calves aren't whining to terribly loud. I think they are submitting to my Vibram Break In Torture.