Today was another Tempo Run day. The plan was to run 1.5km @ 8:03min/km, 5km @ 6:40min/km and finish off with 1.5km @ 8:03min/km. This is the same workout as the last tempo.
I completed the warm-up with a little difficulty. I have a little pain behind my knee and it locks up my knees every few steps . After the warm-up, it faded a bit and soon enough I was hitting the 6:40min/km pace. With 1km to go in the tempo segment, I was still feeling strong. I knew I was doing good but I didnt feel like I was working hard enough. The effort level was different from last tempo workout even if my speed was the same. I walked the 1.5km cooldown and did a few stretches. I have a theory that my behind the knee pain is a sign that I should be stretching more after my runs.
While having breakfast, I kept thinking that the workout was not hard enough. Something was off. Sometimes you just know. It was a good run but it didnt feel like a tempo run.
Time to check my training pace and I think it needs to be adjusted. Using my new 10K time, I went to the Runner’s World site to calculate my training pace.
Training in the correct pace has lots of benefits. For me, I think its one of the reasons I have stayed injury free so far. It also keeps you from getting stale and makes you run faster. To get your own Training Paces here.
This is my new training pace.
Easy Run – 7:18min/km
Tempo Run – 6:07min/km (that’s why today it felt relatively easy)
Speedwork – 5:08min/km (ulk! I wonder if my legs can go this fast …)
Long Run – 7:18min/km to 8:12 min/km
Wish me luck!