AM: Ran 3 warmup miles out to around the 1.5 mile mark of the Speedy Spaniard 10K course so I could do a 4.5 mile tempo run. It was a bit warm (for Utah, maybe not for you Arizonians), probably in the low 70s but worse than that it was quite muggy! We don't get much humidity in these parts, so on days when we do get any it feels pretty miserable. I was already sweating up a storm before I even started the tempo.
The other bummer thing was that the old reliable SF canyon wind that I was counting on to provide tailwind was non-existent, in fact there was actually a breeze from the opposite direction, giving me a headwind for the first part of the tempo run. Murphy's running laws in action! Since I've been in a bit of a slump anyway and with the heat, humidity, wind factors I didn't have great expectations and I gave myself a wide pace range (6:00-6:30) to help me resist the urge to quit the workout early.
I was indeed toward the slow range of the pace window and I did almost quit at 4 miles but was able to slop through the last .5 and complete the run.
Splits as follows:
1 - 6:11 (most of the downhill on this mile, but with slight headwind)
2 - 6:24 (very slightly downhill)
3 - 6:22 (very slightly downhill)
4 - 6:34 (I'm starting to wimp out, this mile was mostly flat but still probably slightly net downhill)
4.5 - 3:16 (6:32 pace, tried to catch the 6:30 guy but failed, glad to be done)
Ave pace 6:24
While I would have rather been around 6:15 or better for this workout, I'm still happy to have finished it out without quiting early. I'm really not sure what to expect for the Speedy Spaniard, perhaps I'll need to lower my expectations and just shoot for sub-40. I don't plan on doing any taper for the race.
I'm sure the heat and humidity played a factor, and the bottom line is that I just don't seem to typically be capable of running tempos as well in the morning as I do later in the day, but with temps in the 80's and 90's during daytime I don't think I want to do tempos then, do I? I try doing a longer warmup in the morning and it helps, but often I find I need to run 8-10 miles before my running form starts feeling smooth and natural. Perhaps just for fun I'll try doing a noon-time or late AM tempo run sometime just for comparison.
Some morning I would also like to see if maybe Sasha can wire me up with the heart rate gizmo and pace me on one of these tempos and give me an idea if my limitations are more aerobic oriented or nervous system related. I also must confess that I still have lingering lower abdomen and groin issues that make it so I run with some degree of discomfort much of the time at any pace.
Late AM: Got in 3 more uneventful solo recovery miles at work. Ave pace 8:32.