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. (http://running.about.com/od/runnersglossary/g/whatisatemporun.htm)”

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. I  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.