I just finished my first tempo run workout since I started the “run faster” program. The idea behind this program is to increase stride rate, or turnover. So today, instead of working on running pace in the intervals I worked on turnover.

I ran the first 10 minutes as a warmup at an easy, comfortable pace and stride rate. Then I cut into a 5 minute interval running at a comfortably fast stride rate. I followed this with 5 minutes running at the fastest stride rate I could manage.

The fourth stage of the tempo run was a repeat of the second stage, running at a comfortably fast stride rate. Of course, after the exertion of the previous interval, this was no longer comfortable, but my goal was to match the previous stride rate. Finally, I ran a 5 minute cool down at a relaxed, easy pace and stride rate: total time 30 minutes.

What I found was interesting. During the run, I found myself really struggling to maintain the fast stride rate – this was a real workout! Up until then, the run had been relatively easy, but this is where it started to get tough.

That was a good sign: it meant I was challenging myself. The problem came in the next section, when I found it hard to maintain the “comfortably fast” stride rate. In fact, I lost all sense of time: I looked at my watch and decided I had run 2 minutes over the time, so dropped back to running at my easy rate. In fact, I had only run 2 minutes in that interval, not 7!

I noticed two other interesting things about this run. One was when I compared my time against the last time I did a tempo run. I had noticed that during the fast interval I seemed to be going faster than normal, but to my surprise I found that my overall pace, despite the long slow section, was almost 1 minute/mile better than previously!

Something obviously is working already, even though I'm not expecting my pace to improve yet. I figured that at this rate I should be able to take at least 10 minutes off my half marathon time – maybe even 15! It's so encouraging when you get that kind of surprise.

The other interesting thing I noticed was that my legs felt better during the warmup than normal. When I'm about four minutes into my warmup, I tend to get pain in my lower legs, especially the left one. (I attribute this to surgery I had on that leg a few years ago for a popliteal aneurysm.)

Today I had no pain in my lower legs. I'll watch this to see if I can find a good running tip here, but there are two possibilities that come to mind.

The first is that, since it was a cold day, I was wearing my Opedix® running tights, which give great support to my legs. It's possible that either the support or the extra warmth helped my circulation in the early stages of the run. I'll check to see if this is a regular experience or just a “one off” and let you know.

The second possibility is the fact that I did some weight training after my easy run workout yesterday, paying special attention to my legs with squats. I had felt that my calves, knees and quads had been feeling weaker lately, so decided to work on them. (You may remember that my weight training consists of combining it with my stretching, so that I stretch during the time I would be resting between sets – a great way to save time for those who would rather be running than pumping iron!)

Keep checking in and see where this goes!

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Disclosure: to ensure compliance with the FTC regulations, I need to disclose the fact that the Opedix tights were provided by the manufacturer in return for my reviewing them. I had no problem with this, especially since I found them to be excellent for running in! I also need to disclose that the nutritional supplements articles contain a link to my USANA associate site. Again, I really do take the products and would not recommend them if I did not believe in them. There, I think that meets all the legal requirements, except to mention that the advertisers on this page also may pay me an advertising commission! All these help to defray the costs of maintaining this website and allow me to continue providing you with good information based on my own experience and research.