Finally, a good tempo run! It's been a while since I have run a tempo run so I finally got around to doing one today. I am using a 6 week training plan off of the Runner's World website using the Smart Coach program for a 5K. I don't usually use training plans but in the case of a 5K I figured I better at least look at something to have an idea of how to train. I really want to run a good 5K time in this upcoming race so decided to look at a plan. I may or may not stick to the plan perfectly but at least I have a guide. The plan actually gives me paces and distances based on my most recent half marathon race time which was Painter's. The suggested paces are a little slower than I normally run but I have decided to keep the paces closer to the suggestions to see if I can avoid extra aches and pains and especially injury. The suggested pace for the 4 mile tempo run today was 7:15 per mile with a slow warm up and cool down mile. The 4 mile tempo run was moderately hard but not overwhelming. My splits were 7:09, 7:05, 7:11, 6:55. Decided to step it up for the last half mile and came in just under 7:00 which felt pretty good. Overall the run went well, I felt good and the usual yoga afterward was great as to cool down after a hard workout.
Time: 45:21 7:34/mile
Extreme Makeover Home Edition is in my neighborhood! When I got home from work last night I couldn't even get into my driveway because 2 semis were blocking the way. Luckily they were kind enough to pull forward so I could get in. The hood was really hopping last night with excitement. Lots of news vans and fanfare and of course the ever famous Ty Pennington, ooooooooo ahhhhhhhhhhh! I never saw him but my family did. They were there when the family was being filmed getting into the limo to take off on their week long vacation as their house was being re-built. As of this mornings run the crew has set-up camp all around my neighborhood/running route. Lots of the big construction light towers burning all night long, 8-10 camping trailers, construction equipment, etc., etc., parked all around the house and surrounding streets. Lots of security and other officials monitoring the whole situation. They are even setting up a big base camp area just outside our develpment for all the deliveries and stuff I guess. Should be an exciting week of around the clock destroying and rebuilding. I think the family that was chosen has a couple of daughters who suffer from some kind of weak immune system disability. The house actaully looks to be in really good condition (recently painted), infact the neighborhood is only 13-14 years old so there aren't any old run-down houses. I suppose they will put some features into the house to help the girls with their disabilities but don't really know for sure. The lots in this neighborhood are only about .1 acre so they won't be building a mansion on that postage stamp piece of land but I'm sure they will create something really nice. It will be interesting to see how running goes over the next week as the crew is supposed to start working full swing around the clock either today or tomorrow. We may have to find a new running route for a few days. | 