TEMPO RUN: A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness. (runnersworld.com)
4:30 am! There was no resistance today. The need to fit in a run before a proposed meeting at 5:30 am was enough to get the wheels rolling.
Spent 5 mins loosening and then started easy. The path to the main road has a small gradient but what makes it interesting is there is no asphalt instead there are stones unevenly rolled in which requires careful maneuvering especially as you are getting started – a 300 meter stretch.
Once I hit the main road, I continued upping the pace till I was running at 8:45 min/mile, fast by my current fitness standard, and I went on till the 1.5 mile mark at this pace before stopping for a few seconds, a couple of quick deep breaths, before turning back. On the way back it was an easier pace around 10:15. The run covered 3:08 miles in 31.14 minutes.
It was a good run!!!
The right calf muscle was showing signs of strain, especially on the way back when the pace was slower, and on the left knee inner joint there was a new friend. The technique definitely needs work and the running drills have to be incorporated in the training. The point at which these drills need to performed is what I’m seeking clarity on – whether it needs to be a daily pre/post run activity of a couple of times each week as a scheduled activity. As with swimming, I’m convinced that it needs to be part of the daily routine before you start the main workout and for now that is how I’m going to use it.
On the overall plan here is where I stand:
Week 1: Day 6 is complete.