Week 1 Key Run #2

Key Run #2 is a tempo run, with my tempo pace supposed to be somewhere between 9:22 and 9:37. Today's run:

• 2 miles easy
• 2 miles at tempo pace
• 2 miles easy

I have learned through FIRST, however, that the "easy" part at the beginning is actually supposed to be a build-up to tempo pace, so that by the end of the 2 miles you are already at tempo pace without having to accelerate. I ran tempo runs for a couple seasons and always took it easy until the exact time I was supposed to go fast. Well, you learn something new every day. I actually did a poor job of building up - the winds were crazy and I felt like I might lose my Vietnamese lunch. However, once I did kick it in gear for tempo, I felt pretty dang good - and for the rest of the run. Sometimes it just takes awhile to settle in. I didn't really meet my tempo pace for a lot of the run. I hit 2 miles at 9:16 and 4 miles at 9:12, but the miles in between seem to have included a lot of 9:53 and lower.

At any rate, through all the crazy wind and sub-50 degree temperatures, I did manage to average a 9'54" pace. Not too shabby, I guess.

Also I completed two laps around Lake Merritt, and for once it was gorgeous. So exciting what a little rain can do! Also I got into work early so started running around 4pm and the sunset on the water was lovely. That's right, I saw the sunset between 4 and 5. Bleah.

Also I was nearly clotheslined by a tiny dog on a leash. Totally cut across the path right in front of me. I tried to go left and it kept going. I tried to climb over and the owner somehow lifted the leash higher. I had to just stand and wait there for the guy to manage to collect his dog in apparently slow motion. Maybe you shouldn't feed birds if you can't keep track of your dog in addition to the bread. Just sayin'.