It's strange how one still forgets lessons learned by others.
I guess in general I am a 8 - 8.30 min per mile runner..although on shorter runs of 6 - 7 miles I can get round at sub 8 pace.
The idea today was a tempo run of 6 miles route I've done nefore..
...howver, the weather was looking good and I felt like going for it a bit...so I covered the first two miles (mostly up hill but not steep)in 15.01..(not bad, I'm thinking, in fact faster than I've ever done it before..)...conscious of this, I eased back a little and the third mile was covered in 7.38...the next half mile was pretty much all up hill and by the time I got to the top I was feeling a little sick...however, I soldiered on, my pace dropping like a stone...
I finally cut the run a little short and struggled back to find that my overall time was exactly 8 min per mile...
Two days ago I ran just over 6 miles in about 7.50 pace....
The lesson...going out too hard bites you back big style...
I'm only hoping my legs aren't too shot to do the Bramley 20 on Sunday...
I WON'T be training like that again...
RB
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I must start slower....
I must start slower....
I must start slower....
I must start slower....
I must start slower....
I never, ever do.
Your tempo run description sounds just like mine used to be (at about the same pace), in fact I dreaded those 6 mile 'fast' runs.
Explaining this to a more experienced runner one day at work drew a look of horror and a lesson on warming up and down properly.
Following his advice I now start at a gentle pace (10min/m)and use the first mile to gradually build up to tempo pace, hold this for 6 miles, then use the last mile to taper down back to a jog.
Since doing this I feel fresh the next day, and my tempo pace has come down from 7.8 to 7.5 min/mile in a month, and my long run pace has improved too.
Pint of Stella....it sounds like a good plan. I'll try it out next week...as it happens, my legs don't for some reason feel like planks of wood today so fingers crossed I'll get round in one piece on Sunday....
Monique...LOL..thanks for that...I'll be thinking of you at the first mile marker....
Time after time (after time) I have started out too fast on a run and ended up practically on my knees by the end. I think I'm getting a little better at not doing this but there's still a way to go!
last one is always nearer 10 min