Here's the Data: 5 mile Tempo run at 8:30 pace by koritruesdale at Garmin Connect - Details
| 2 | 00:08:31 | 1.00 | 08:32 |
| 3 | 00:08:28 | 1.00 | 08:28 |
| 4 | 00:08:35 | 1.00 | 08:35 |
| 5 | 00:08:32 | 1.00 | 08:32 |
| 6 | 00:08:34 | 1.00 | 08:34 |
I omitted the warm up and cool down laps from the chart above.
I felt alright on the run, but I don't know why I can't keep myself from eating something right before I go out and run. It's usually something small. This time, Ella had a rice cake with peanut butter smeared on top and she didn't want it...so I just ate it and then though, "ah man." Well let's say that my stomach could have felt better.
I did feel better keeping the 8:30 pace for the whole 5 miles. Whereas when I went out hard for the first 2 miles, I then couldn't keep a pace under 9 minutes very easily.
Until next time, keep tri'ing
Your timing is amazing. I experimented with a peanut butter sandwich yesterday and paid for it dearly after interval workout. I've also has issues with rice crackers in the past when I thought gluten was causing my stomach issues. No gluten made it worse. Everyone is different but I have to stick to processed carbs with a little bit of fat before running hard. Something like a white bagel with a little butter or cream cheese or eggo waffles with butter and syrup (my current favorite). Everyone is different so this probably will not work for you but you have a few weeks to experiment. Based on your tempo run, you are looking good to hold 8:30 pace for the whole race. On race day, fresh tapered legs and adrenalin will carry you to hold the pace longer. Great job keeping those splits so solid.
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