Tempo: 8 Miles to the Ferry Building

After an exhausting afternoon in the sun with 23 preschoolers, I opted take it easy and run with a casual group I used to run with, rather than hit the track. Of course, my group runs are never casual. Two months ago, for example, I had a chance to run with an old friend up in Portland. For the latter half of the run, I felt he was picking it up and I did what I could to stay with him. After the run, he commented to my wife that I was really pushing the pace. Anyhow, this is how most of my group runs end up. Each person feels that s/he is just trying to keep up with the group and none feel they are setting the pace. But someone is always pushing it.

So we steadily picked up the pace on the way out to the Ferry Building in a game of one-ups(wo)manship. For the last quarter to half mile, my Garmin was reading a 6:15 pace, which is far too fast for me, considering I had another 4 miles to get back home. Of course, I didn't want to be the last one to the Ferry Building.

On the return trip, I decided to turn this into a full blown tempo run, but limit my pace so as to not burn out. I had been doing 6:30 - 6:40 pace for cruise intervals, so I tried to peg my pace to 6:40 - 6:50 for the last 3 miles. I felt pretty strong the whole way back and kept with another runner I just met for most of it. Unfortunately, the last quarter mile to Sports Basement is a hill climb, and I'm generally weak there, so he lost me.

Mileage Summary

This Week

17.5 miles

This Month (August)

86 miles

This Year (2008)

991 miles

Today's Run

Workout

Tempo (lactate threshold) pace for about 4.5 miles. Running with a group, we upped the pace steadily from 7:30 to 6:30 from mile 2.25 to 4. At this point we stopped (for about 5 minutes) and regrouped with the rest of the gang and started the return trip. At mile 4.25, upped the pace again, this time holding a steady 6:45 pace until mile 7.

Start Time

6:30 pm

Total Distance

8 miles

Total Time

61:52

Route

Mostly flat. Ran from home to the Sports Basement off 15th & Bryant to meet with the group. With the group, ran down 16th, cut through UCSF, past the ball park, and up to the Ferry Building and returned in the reverse direction.

Pre-run

A banana

Post-run

Glass Ovaltine with 1% milk, bottle of Gatorade, and a half serving of macaroni & cheese. I also did some moderate stretching.