By the numbers

Ladies,

Our first tempo of the season is in the books. Results were mixed, as they usually are at the beginning, but a clearer picture of where we are is forming.

Understand first the purpose of tempos; we are trying to lift our aerobic capacity, teach our bodies to process lactic acid more efficiently, and to simulate more closely a race atmosphere. Key to running an effective tempo, much like running an effective race, is careful control of effort. Optimally, assuming a level course, the splits would be even.

The course we ran today was not level. It starts with a downhill in the first mile and ends with an uphill, much like... our BNL course. In this respect it simulates racing at BNL, and is a good practice course.

What I would expect would be a slightly quicker first mile (10 seconds per mile), a steady second mile, and a slower final mile (10 seconds per mile). Varying beyond that is an indication for a pace correction on the next tempo.

Effort is not all-out. Tempos should be run 20 seconds per mile slower than current 5k pace. There's the rub of course; we have no current times. Therefore we simply do our first one based on effort, analyze the information, using the results to formulate a more precise plan for the next run.

With all that out of the way, let's break it down in order of finish.

• Danielle - 7:20, 7:38, 7:38 - 22:36, 7:32 mpm average
• Shelby - 7:20, 7:38, 8:15 - 23:13, 7:43 mpm average
• Alli - 7:53, 7:42, 7:55 - 23:30, 7:50 mpm average
• Carrie - 7:53, 7:54, 7:53 - 23:40, 7:53 mpm average
• Bret - 7:53, 7:54, 8:13 - 24:00, 8:00 mpm average
• Zoe - 8:42, 8:05, 7:33 - 24:20, 8:07 mpm average
• Morgan - 7:53, 8:27, 8:05 - 24:25, 8:06 mpm average
• Summer - 8:56, 9:52 - 18:54, 9:27 mpm average
• Diana - 9:02, 10:04 - 19:06, 9:33 mpm average
• Chelsea - 8:44, 10:27 - 19:11, 9:35 mpm average

Alright, the most even split run obviously belongs to Carrie - she varied only a single second throughout the run. That's incredibly difficult to do on this course. Her next run should drop to perhaps 7:45-7:50 average, or at least, that should be the goal. That would net her a 15-30 second improvement in overall time in one week. This should be a very attainable goal assuming the same weather conditions. 

Next big standout is Zoe - negative splitting on this course? Incredible! There is a nearly 40-second difference between the first and last split. This is a clear case of setting too conservative a goal to begin. The way this is normally handled is to look at the final time, divide it into the three miles, and arrive at the average pace. Looking at that number, we drop it 5 seconds per mile to get the goal for next week. Realistically Zoe should run 7:55-8:00 pace for her 15-30 second drop. But there is more to this story. Zoe has already broken 22:00 on the road this summer, and she is in much better shape than that point. We may have to get really aggressive next week and see what happens. 

Let's next look at Danielle and Shelby. The first two splits were fine, perhaps slightly slow in the second mile, but not terribly off. What was interesting was the third mile. The reason I put the Garmin on Danielle and instructed Shelby to follow was experience. Danielle is a far more experienced 5k runner, and I guessed (correctly) this would be enough for Danielle to push through a little better than Shelby. Danielle was able to negative split the third mile, and it was just enough to snap Shelby. The race lesson to take away from this is to recognize both ways, whether chasing or being chased, the mental game in the late stages of a race. Everyone hurts while racing. Sometimes, taking that person next to you one inch farther than they want to go is enough to snap them off you. If you are the pursuer, you have to remember you've run every step with that person. Remind yourself, if that person can do it, so can I. This is especially true of training partners. You should be well aware of one another's abilities. Both of you develop the "If you can do it, so can I" mentality. 

Alli - of all the people out there today, this was the one that worried me the most. I have to start allowing her to run harder, but is she healed enough? We'll find out. Today, success. I like these splits, even though they don't follow the classic pattern, because they were smart. The downhill has the potential to harm the quad, so she was careful - good! The middle is more moderate, so the speed picked up. Good! The final mile has the big climb, and once again the effort was steady and controlled. Very good! The gap between Alli and the front two girls was controlled, contained, and close enough to give Alli confidence that, once she's given the green light, the gap is manageable. In many ways, this was one of the most encouraging runs she's done this summer. 

Bret - the first two miles were very even. The last mile fell off a bit, but with an ankle that was hurting before the tempo started, the cautious approach to the last climb was smart. There are still plenty of things for us to work on - stride length being the key ingredient - but health has to come first. 

Morgan - when I first looked at the numbers I had in mind talking to you about the middle mile. Ordinarily a weaker middle mile means a bit of a mental breakdown, which is normal. Most experienced racers will tell you the middle mile of a 5k is the hardest mile, and takes a great deal of focus to conquer. After speaking with you I realized you were in a great deal of pain along your shin. Great job toughing it out, but let's get some ice on it!

Summer, Diana, Chelsea - You all lost your last mile, but that's okay - we have enough data. The glaring thing is the drop-off in the second mile. This is an indication of conditioning. All of you have had a big break in training in the summer, and this is where it shows. Don't worry, we have time to get back, but endurance sports require consistency. Hard-earned gains are easily lost. When running is not possible, do your best to substitute with another aerobic activity. 

It was a great workout ladies. However fast or slow you ran today, we will all improve. And the gains will come very quickly, you'll see. Keep the faith. Our end goal is several weeks away, and it's really the only thing that matters. Work hard every day. Let it come to you.