Tonight the training schedule called for a Tempo run. This was my first tempo in a while, and I'm not sure that I was really even doing them correctly in the past. I'm not experienced enough to go by feel, so I tried to figure out where my pace should be based on my other recent runs. I decided my tempo pace should probably be around 9min/mile.
So, here was the plan for tonight:
10min warm-up (easy pace); 10min tempo pace; 3min easy run; 10min tempo pace; 5min cool-down (easy pace).
Here's what happened:
The warm-up and first tempo run went well. I was really feeling challenged by the tempo pace, but hung in there. The 3min break was okay too. Then came the second tempo run. I made it through about 3min of the 10min run before I hit a wall and had to stop (FAIL). The rest of my workout was a patch-work of runs and walks. I felt pretty defeated. Maybe I just wasn't mentally ready for the tempo run yet.
then I looked at my heart rate info:
My anaerobic zone is between the green lines...it turns out that I actually maintained my heart rate in the anaerobic zone pretty much the entire workout (except for warmup and cooldown) despite the walking/slowing down. So, maybe not a total fail after all, I guess. I can see now where I hit the wall - my heart rate had been hitting my redline zone (above 90% max hr) for about 3min. So it wasn't just a mental thing - I really was pushing myself.
Anyway, I obviously need to back off on my tempo pace a bit. Garmin reports my average pace for the first tempo split to be about 9:08. I'll try backing off of that, maybe to about 9:30 or 9:40 next time.