I did a solo run through Orem this morning. The temperature was in the high 30's. Instead of feeling cold this morning, I felt a little invigorated. I only averaged a 9:00/mi pace on Monday and 9:30/mi on Tuesday, both easy days. This morning I pushed a little and averaged 7:50/mi, 6.5 miles in 50:59. My mile splits were 8:23, 7:47, 7:45, 7:47, 7:36, 7:51, 3:47 for 0.5 (7:34/mi). I did a little reading on Tinman tempo runs (http://www.therunzone.com/BasicTerms.html) and the formulas are (using a 20 minute 5K, 6:15/mi, as my 5K pace):
long tempo run (60-80 minutes) = 5K pace / .87 = 7:11/mi
medium tempo run (40-60 minutes) = 5K pace / .90 = 6:57/mi
short tempo run (20-40 minutes) = 5K pace / .93 = 6:43/mi So to make things easier for me to remember, I'll say my target long, medium, and short Tinman tempo paces are 7:15, 7:00, and 6:45. Today's run was roughly 51 minutes, so to be a Tinman tempo run my pace should have been 7:00/mi instead of 7:50/mi. If I take out the first warmup mile, my time drops to 42:36 and my pace drops to 7:45, but that doesn't help all that much. The good news is I've been trying to ease back into my training after the marathon, so I wasn't pushing all that hard this morning. Maybe next week I'll give it a little more effort so I can get a feel for what "Tinman tempo" effort feels like. At noon, I had a nice surprise and was able to run with Darin Cable, Bill Rieske, and Will Peterson (although Will only went a couple of miles with us). None of us was in any big hurry and it was great talking with them. We ran the 5.2 miles of the Lake View run in 42:40 (8:12/mi).
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