Easy 7.6 miles @ 9:00 even in howling wind and balmy 50F temps. Felt fine. Ribs--thanks for the concern. You had me double-checking myself. My 5K PR is a 6:50 pace which (using MacMillan) puts my tempo range at 7:11-7:29. Using my 5K PR gives me a VDOT of 47. Daniels suggests a basic tempo pace of 7:10, adjusted up 13 seconds for the longer run...so 7:23. Either way, I'm right in the ballpark with yesterday's 7:18. The trickier part for me is the uneven course. I know it's not ideal, as tempos should be run on more level terrain. But I aim for steady intensity, not even splits, and make the best of it. BTW, my 5-mile PR is 7:24 pace but that's only because I've only run two 5-mile races--both in July. They're no indicator of anything except how much I hate to run in heat and humidity. Sometimes with marathon training I feel like I'm just endlessly slogging through those easy miles. I'm enjoying not training for a marathon this Spring and being able to play around with speedwork a bit. I've got a 4-mile race in a couple of weeks so it'll be interesting to see if it's doing me any good.

Evan, it sounds like you had quite the day yesterday. I hope you get your car fixed soon and it's not terribly bad. Peter, good luck with that ongoing foot problem. Ribs, it's good to hear you got in a couple of short runs. I hope it means you're recovering. Holly, that's great that your TM came through this morning. I've been accused of being stubborn, but if my TM had died today (comparable conditions), I would have scrapped the run. Nice long runs for deez, perch, biketm ( I think you've got the record for the most serious weather deterioration during a run), and Peter. Like many others, including my neighbors roch and derrick and my fellow Michigander, hopeful, I awoke to a nasty day. The temp was about 10, the wind was about 30 mph with gusts over 50, and some reports of "black ice". I didn't feel guilty about heading for the TM without any thought of going outside. I got in 5 miles at 1% and 6.7 mph (8:57 pace). A good day and good runs for all. TomS

CNYrunner – nice run with SkipAZ! If he had YOU huffing and puffing, he must have been flying!

Not really. I rested up for two days to be ready for her and she did a long tempo run yesterday, so she was tired and I was fresh. Then I slying asked involved questions at the bottom of the hills and let her answer on the way up! Always a treat to run with CNYRunner - she's a delightful lady. Were your ears ringing Holly? We were talking about you! CNY said she is your biggest fan but I said no, SkipAZ is Holly's biggest fan! Enjoy the day friends! Skip

Morning everyone. Nothing yet, but plan to get in 7-8 easy later and rowing post-run. Tricky day here, though -- plenty to work on/deadlines, a sick guinea pig who may need shuffling back from the vet (not looking good for Steve and DD is beside herself today ) and a concert at school where DD has a solo. Fingers crossed the run actually happens. Good workout last night -- first time doing hill repeats in a while. On my coach's schedule for Eugene, though I'm only half following it.... hills were a nice change from tempo. 4 mile warm-up, then 3x3 repeats (slow, medium, fast), 1 mile cool down. I'm still feeling very strong these days. And each day I have pain free running I feel very fortunate. Keep knocking on that wood. Ribs, brrrrr. Stay warm. Great to see you posting and keeping us honest with our pacing. You got me thinking... What race to go off of for tempo runs? Based upon my recent 10k a few weeks, McMillan has my tempo at 7:05-7:24; a 5k in Jan. @ 7:17-7:36 and a half marathon (Dec.) at 7:26-7:45. 7:05s seem awfully fast for a tempo run for me.... or am I just being lazy? I've been aiming closer to mid-7:20s. I'm still training for marathons, too, not 5ks, so I'm thinking a bit toward the slower end is better. Skip! Hiya! I'm so envious of you and CNY getting some running in together. I get my turn soon enough with you. Need to work on a Seattle-bound CNY next. eta: Skip, btb or anyone else have thoughts on my tempo, please say so!

What race to go off of for tempo runs? Based upon my recent 10k a few weeks, McMillan has my tempo at 7:05-7:24; a 5k in Jan. @ 7:17-7:36 and a half marathon (Dec.) at 7:26-7:45. 7:05s seem awfully fast for a tempo run for me.... or am I just being lazy? I've been aiming closer to mid-7:20s. I'm still training for marathons, too, not 5ks, so I'm thinking a bit toward the slower end is better. ... anyone else have thoughts on my tempo, please say so!

I like doing tempo runs by feel, effort or HR most of the time rather than pace. I aim for 10 K -1/2M RP HR or an equivalent effort. Try to make them 'comfortably hard' but not exhausting. If you do short intervals-tempo/cruise intervals, then the pace can be a bit faster. Keep the recovery to 1-2 minutes. If it is a sustained tempo, make sure the pace you pick is slow enough to make it the entire time of the workout. These workouts are the crux of marathon training speedwork, IMO. GL

I like doing tempo runs by feel, effort or HR most of the time rather than pace. I aim for 10 K -1/2M RP HR or an equivalent effort. Try to make them 'comfortably hard' but not exhausting. If you do short intervals-tempo/cruise intervals, then the pace can be a bit faster. Keep the recovery to 1-2 minutes. If it is a sustained tempo, make sure the pace you pick is slow enough to make it the entire time of the workout. These workouts are the crux of marathon training speedwork, IMO. GL

Thanks, dale, though I have to chuckle because tempo runs are one of the few runs I do time! (i.e. my negative split comment on Kick...). I have done some tempos by feel, though. I agree they are the crux of marathon speedwork. I used to do some longer intervals with recoveries, but haven't in a while and for Eugene will probably stick with sustained tempo paced runs (~4 miles) and MP intervals and see what happens. Based upon where I've come from last fall until now, I'm doing fine so far. After next next race, I suppose I'll know even more.

1200 57f 5.5mi 7:30-ish pace in my next incarnation as a marathon training runner, i'm adding very structured long runs to my tempo and interval workouts. guys around me were doing 20 milers with 5 easy, 5 at mp+1:00, 5 at mp+:30, 3 at mp and 2 at halfmp... stuff like that. reading through rbb's crazed long runs also shows a lot of speed in his long runs. i think it's the next step.

Sorry to jump in the middle of this marathon training/tempo pacing discussion to post my 4.4 mile run today. The first half was nice - windshirt and gloves came off after the first mile. Then I turned around at the halfway point and the wind hit me. Gee, it didn't feel so bad on the way out! My ears were cold, and I didn't have a hat, so I put my windshirt back on and put up the hood. But then I had the hood flap-flap-flapping around my ears. Oh, well, at least I got outside. OK, carry on with the discussion...