Monday, January 10, 2011

My First Tempo and 14 Miler Post Baby #3

I ran three times last week. This isn't enough. It isn't enough mentally and it's certainly not enough if I plan to successfully run Boston. I could dwell on this or I can choose to move on and focus on the success's I had.

I've often talked about how running is not just about the physical but also the mental. Dwelling on things that don't go according to plan or perceived failures in your training, only bring you down. In order to be successful and meet your goals you must use things like this as motivation, but never dwell on them and allow them to discourage you.

The positives about my week, in regards to running, were that I ran my first tempo and first 14 miler post baby #3.

Mile 1 - 9:06
Mile 2 - 8:46
Mile 3 - 8:56
Mile 4 - 8:27
Mile 5 (tempo) - 7:07
Mile 6 (tempo) - 7:07
Mile 7 (cool down) - 9:26

This was a perfectly executed tempo. I almost did negative splits in the warm up part, I was dead on for both tempo miles and my slowest mile of the whole run was the cool down.


Tempos are an excellent way to include speed work in your training. They are perfect if you don't have access to a track or simply don't want to do track workouts. Include these in your training if you are at a point where you no longer walk during your runs. It's important that you run the entire workout and push yourself hard during the tempo portion, but not to the point that you are unable to run a cool down mile or two after. As my training goes on, the tempo portion of the run will increase, but I will keep the mileage between 6 to 8 miles.

On Saturday I ran my first 14 miler post baby. I had company for 8 of the miles, but had to run 6 of them alone.

I don't typically run with music, preferring to test my mental strength and also be aware of my surroundings. I'm sure this has helped me during the marathon. I don't need any outside help to get through the race. I DO NOT RACE WITH MUSIC. I know I will catch some slack for this but I just don't believe it in. You don't see athletes in other sports wearing music during their games, races, competitions, etc. I think it should be no different for running.

My goal for the run was to complete all the miles and to keep them between 9:00 and 10:00 minute pace. I consider the run a success.

Mile 1 - 9:46
Mile 2 - 9:17
Mile 3 - 9:30
Mile 4 - 9:36
Mile 5 - 9:21
Mile 6 - 9:27
Miles 7 - 9:10
Mile 8 - 9:22
Mile 9 - 9:10
Mile 10 - 9:32
Mile 11 - 9:50
Mile 12 - 9:46
Mile 13 - 9:44
Mile 14 - 9:55

I've already moved on from my lack of running last week and am looking forward to a new week, a fresh beginning.

5 COLD miles tonight alone. Thankful that I was able to literally start the week off on a good foot.

You can find me running around on my personal blog at or on twitter as mileposts


N.D. said...

Thanks for your encouragement! :) Great job on your 14 miler. That's fantastic! How old is #3? 2 is challenging enough.. but 3? I'd love to hear about how you are training for Boston w/ 3 kids. What an inspiration! I hope I can do the same someday. I feel like I don't want to give up my free time to do marathon training. I'm sticking with the 1/2. Also I only run 3 days/week. I'll probably end up upping it to 4 to get the mileage up, but don't want to burn out. I wouldn't worry about your 3 run week.

N.D. said...

I can't remember if I posted a comment or not. I wrote one then my internet went out and I think I forgot to go back to it. Great job on the 14 miler! I have no desire/motivation to go through marathon training w/ 2 kids. How are you doing it with 3?! I have no other time and don't want running to be my only thing.

runningfor3 said...

Plus, headphones are PROHIBITED from most races.