Bring on the tempo!

I was extremely nervous about my tempo run yesterday. 10 miles at planned marathon pace, gulp. Saying I am going to run a 3:25 and actually doing a semi long run at that pace are like two complete different mental blocks. You justify the 3:25 being doable because you will be tapered, and it always feels easier on race day. But when you start doing workouts with FIRST you get more than just faith in the taper. You get some real gut checks along the way.

Speaking of guts, I have been having problems with side stitches the past few weeks so before I went on the run I did some research. Turns out that most side stitches occur on your right side. This is most likely from breathing out when your right foot hits the ground and never properly letting your diaphragm muscles and the ligaments attached to your organs fully relax. So I made a pact to breathe out on my left foot the whole run and hope for no side stitches.

I didn't get any takers to join and pace me so I was extremely nervous about hitting my times. This fear that I wouldn't be able to feel 7:45 pace without the treadmill looming in my brain. The way my week worked out I planned the tempo for Friday evening. I wonder why I didn't have any takers? 10 miles at 7:45 pace at 6:30 on a Friday night? Sounds like the perfect way to kick off the weekend right?

Something about running 10 miles on a week day really had me nervous but I just told myself run 5 out and then run 5 back. Once you get out 5 there's nothing to do but get in the rest.

Well everything just clicked last night. I had to start a bit beyond the mile marker due to an intersection that I parked on the wrong side of. I decided to run to the sign and back at the end of the run rather than the beginning.

So my first "half mile" went by in 3 minutes. I thought back to the distance to the marker and figure it was possible it was a 50 second jaunt.
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4
I hit the next half in 4 minutes.
crap. Guess that distance was more like 60 seconds and 8 minute pace is not 7:45.
But I kept it even.
10 miles at 8 is better than 3 or 4 at 7:45 and the rest dying.
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4

Next half goes by in 3:51.
Nice. Right on pace. I can hold this for 10, I just know it.
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4
Second mile 7:31.33.
Whoa, reel it in.
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4

Next half 3:51 again.
Yes!
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4
3rd mile 7:39.55
Perfect.
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4

4th mile 7:28.97
Did I really just hit that?

Saw CK driving and chatted for a few seconds while he drove alongside, wondering what I was doing in his hood.
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4
5th mile in 7:32.66
Rocking.
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4

Heading back I still felt pretty light on my feet. Breathing was slightly more labored and I had to focus a bit harder to keep the breaths on the left foot. Occasionally changing my count to 3 to get back on track.
breathe in 2,3 out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4
Mile 6 came in 7:45.59
Focus in on turnover and breathing
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4

Mile 7 7:42.69
Hmm wonder if these weren't really flat miles but slightly down on the way out
breathe in 2,3 out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4

Mile 8 7:43.48
Nice. Only 2 more
At this point my right shoulder/neck got super tight and painful. Kind of a stabbing pain.
Breathe through it.
In (left strike) with the good, out (left strike) with the pain, in with the good, out with the pain
Next 800 in 3:49
Perfect.
In with the good, out with the pain, in with the good, out with the pain

Mile 9 7:48.05, pain starts to subside
Time to bring it home
breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4, breathe in 2,3,4, out 2,3,4
Next 800 4:12
Yikes, move your ass
breathe in 2, out 2, breathe in 2, out 2, breathe in 2,3,4, out 2,3,4

Mile 10 7:47.50
46 seconds to go
breathe in 2, out 2, breathe in 2, out 2, breathe in 2,3,4, out 2,3,4
Done.

Total time 1:16:49- 7:41 pace

I had 4 stops for traffic lights which I thought might blow my concentration and pace but they worked out perfect as I could take in a bit of Gatorade without breaking stride, and luckily pace and concentration were not lost.

Can't explain how happy I am with the workout and my progress. Mentally this was a great workout for me. I was focused on pace and breathing for 10 straight miles with minimal mental distractions.

Added bonus I did the whole workout carrying and taking in just a small Gatorade, about 80 calories. My body is finally getting accustomed to putting out quality without having to consume so much. Come marathon day this will be good as my muscles should feel super energized with the extra fuel.

10 marathon paced miles in the piggy bank!

Got 15 at 8:05 pace planned for tomorrow, let's hope that goes well too!