Notes
LT Tempo Run
Goal: 3 to 3.5 miles at 7:08-7:10 pace
Actual: (Fail) 3.3 mi @7:15 pace
What a (depressing) reality check. I immediately knew this would be both a struggle and more so a "slow" struggle at that. I'm 10-15 seconds slower on all paces compared to similar workouts where I was one month in following an injury which is depressing. My ranges of paces are very compressed (meaning my 1 mile, 3k, 5k, 10k are very close to my aerobic pace ranges). Goal was to start this at 7:13 pace and then drop it down, but I immediately sensed that there was no way I could maintain 7:13 pace for 3+ miles (I ran AT Tempos for 6.5/7 miles at 7:10 pace??)? And I've run workouts for 4 weeks now and figured I would see some rapid improvement (which always happened in the past after week 2) but not here. What was worse was this was not "easy" but definitely "uncomfortable". After the first mile, I re-calibrated my expectations lower at trying to gut out 7:16 pace for 3 miles and then see if I could finish strong. At 2.5 miles, it was getting difficult and at that point the goal was to 3.3 miles and not push the pace for fear of going past red line.
Looked at my log and the only consolation was that because of injury I have run a LT Tempo 3 months ago in mid-Aug (7:02 pace) and 7 months ago in mid-April (6:59 pace).