MCM Training – Week 1 Tempo Run

Thursdays are my tempo run days. What is a tempo run? I couldn’t have defined it better than the link below:

Definition: Tempo runs are an excellent way for runners to build speed and strength. They’re runs that are done at a steady effort level, usually just a little slower than your 10K race pace. Tempo runs help you develop your anaerobic or lactate threshold, which is critical for running faster. (”

Today our group was supposed to do a 4 mile tempo run for beginners and 5 – 6 for intermediates. Having had a crappy track workout on Tuesday, I decided to go with the 4 mile run on the “dreadmill.” It was obvious to me that I needed to get back to basics and work on my form and pace consistency. I’d let the treadmill take care of my pace while I concentrated on my form.

I started with a 12 minute mile warm-up, followed by two 10 minute mile tempo, then a 12 minute mile cool down. While running I concentrated on engaging my core, which is very hard for me to do, and lighting my steps. When I get tired my feet clomp and I sound like Frankenstein. It’s so annoying, but once I get into what I call the “Clomping McClomping” mode, it’s tough for me to lighten up and break out of it. I was definitely clomping over the last week.

Mile 1 was nice and easy, mile two, not so much. I tried to bump up my speed to 9:30, but my knee objected, so I took it back down to 10. I typically don’t warm up until mile 3, so once I hit mile 3, I really started to feel good…FINALLY! Slowing down for mile 4 was very tough. IĀ  started to feel good and I wanted to keep going, but I stuck with the program instead.

Happy to have a successful training run (YAY ME!), even though it was short and on the dreadmill. Things are looking up. Next run is Saturday’s long run…11 miles.


9 thoughts on “MCM Training – Week 1 Tempo Run

  1. What training plan are you following? i’m also training for MCM, but my plan only has me at 8 miles for my long run so far. Just curious šŸ™‚

  2. Pingback: Fitness Friday: Taking Charge | Courage To Run

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