Friday, July 3, 2009

Short tempo run and prep for the 5k

Yesterday I was scheduled to run a tempo run - 6 miles total, 4 miles @9:50. I debated on whether or not I should do this run because of the 5k that I have today. I didn't want to overdo it the day before a race. Good thing is the race is an evening event, starting at 7:30PM. So, I decided to go ahead with the tempo run, but just cut it short. I was running out of daylight also, so I kind of had to cut it short. I ended up doing a 1 mile warmup, 3 miles @ 9:50-ish, and about a 1 lap cooldown, for a total of 4.33 miles. I actually ran the tempo part faster than I was supposed to, as you can see in my splits. I felt really strong throughout the run, which I ran at the local high school track. I hope that I saved enough for the 5k tonight.

One thing I am worried about is what to eat today and when to eat. This will be the first evening 5k I have ever run. Most 5k's are early in the morning. I always skip breakfast and just sip a little water before the morning 5k. If I eat something, even 2 hours before, I end up getting horrible side stitches during the race, and that really stinks. I guess I'm going to try and eat something light around 4:00 and hopefully it won't come back to haunt me during the race in the form of a side stitch. I'm shooting to run the 5k in 27:30, which is a pace of 8:51 min/mile. My PR so far is 27:55, which is a pace of 9:00 min/mile. I hope I'm not setting my goal too high. I have felt very strong this week, so I'm hoping that will continue.

Tempo run stats:
Distance: 4.33 miles Splits: Mile 1 - 11:07
Time: 43:55 Mile 2 - 9:45
Ave pace: 10:08 Mile 3 - 9:44
Ave HR: 165 Mile 4 - 9:34
Calories burned: 515

Next run: Tonight's 5k
Total miles this week: 19


  1. good luck! At least its only 3 miles if your nutrition doesnt work out!! Run fast!

  2. GOOD LUCK! Hope your nutrition works out!

  3. you should try just a small amount of angel hair pasta and a low-fat non creamy sauce. a grilled chicken breast couldn't hurt either. i hate trying to decide what to eat before these races too. i would eat sooner rather than later. best of luck!