Why are tempo runs so difficult?
The Hansons Half Marathon Method plan defines tempo runs as race-pace runs at a shorter distance than the race. They are touted as a proving ground for learning control, pacing, and pace maintenance. I don’t get what makes them so mentally/physically difficult for me. A five mile run at your half-marathon race pace doesn’t seem like it should be that hard. I’ve been focusing on the purported benefits recently to try to get more mentally into it:
The benefits of tempo work include:
// helps you to internalize half-marathon goal pace
// teaches you to control and maintain pace
// chance to experiment with nutrition, hydration, gear
// improved running economy at goal pace
// improved enduranceHansons Half Marathon Method, Ch. 3, “Training Program Components”
It makes sense that practicing longer and longer runs at race pace is a good way to get used to what you will put yourself through on race Day. That’s why it’s pretty disappointing that I’ve been struggling with this part of the program more than any other. Even the slog of running six days a week has been easier to achieve than hitting my goal tempo paces; I don’t think I’ve hit my goal pace since very early in the program on the first 3-mile tempo run.
It’s been an awful and history rainy season in the Seattle area. This Thursday, I woke up at 6AM hoping I’d knock my 5-mile tempo run out early. It was cold, dark, and raining unusually hard. I just couldn’t bring myself to leave the house, and I committed to running just after work. But running after work wasn’t great either. It was still raining, and the park I chose to run at was muddy and soft. I was tired and hungry; I felt out of gas 1 mile into the run, and basically gave up 2 miles into the workout. I cashed out early and moped through the rest of the day.
On a more positive note, I made up for it the next day, slipping a full 5-mile tempo run into what was supposed to be 6 easy miles. Yet the pace was still at least 20-30 seconds slower than my goal.
So what’s going on here?
- The obvious culprit is that I set a bad goal — If I had chosen an appropriate goal, I’d be able to hit the paces consistently, right? I don’t want to believe this one even though rationally I know it’s the most likely explanation. There’s still a part of me that reflects on my running life and sees that I always run faster on race day than my training paces would indicate. But that feels like a copy out.
- I’ve had a history of dogging practice in a variety of aspects of my life. From faking slide trombone practice logs as a fourth grader to cramming for exams at the last minute through college and grad school, self-discipline with practice rituals has never been my strong suit.
- Maybe I haven’t fully adjusted to cumulative fatigue?
- Maybe I don’t rest, hydrate, or eat well enough to support my increased running load?
- I did just come off of twelve days of being sick. Maybe I’m still expecting too much too soon?
I’m not sure, but for now I guess the best first step is to scale back and reset expectations again.
How do you think of tempo runs as a part of your training? What’s your secret to hitting your goal for this style of workout?