Day 27: Tempo Progress 💪
This morning was a tempo session—structured and challenging, but rewarding in its own way. Here’s the breakdown:
- Warm-up: 10 minutes
- Workout: 3 blocks of 6 minutes each at a target pace of 4:40 min/km, with 2 minutes recovery between blocks
- Cool-down: 10 minutes
- Total Distance: 8.15 km
- Average Pace: 5:15 min/km
- Duration: 42:52
- Splits:
- Block 1: 4:39 min/km
- Block 2: 4:32 min/km
- Block 3: 4:35 min/km
- VO2 Max: 53
- Endurance Score: 6288
- Sleep Score: 79 (7 hrs 28 mins)
Reflections on Tempo and Form
This session brought me into threshold territory, and let me tell you—it’s a place I’m not entirely familiar with. I’ve realized how much I rely on my watch at higher speeds, simply because I lack the natural feel for these paces. Am I running at 4:20? Or 4:50? Without the watch, I’d have no clue! With more practice, I’m confident this will improve.
By the third block, my running form started to slip. My stride got longer, landing too far ahead of my body—a classic sign of fatigue. Poor form can lead to inefficiency and, worse, injuries over time. It’s a habit best addressed early, so here’s my advice to all runners:
- Stay tall and relaxed, with your chest up.
- Lean slightly forward from the ankles, not the waist.
- Aim to land underneath your body, not in front, to reduce braking forces.
These tweaks might seem small, but they add up to significant gains in efficiency and performance over time. If you’re curious, check out a few videos on running form—there’s plenty of great content out there!
Fueling and the Island Struggle
One surprising note: I tackled this session after a 16-17 hour fast. Not ideal, but it shows that even under less-than-optimal conditions, a quality workout is possible. That said, I can’t wait to return home and dial in my nutrition properly. I know this will be a game-changer for my energy, recovery, and overall progress.
The Final Countdown
With only three days left of this challenge, the finish line is in sight. Tomorrow’s plan is a recovery run, and we’ll see what the final two days bring. It’s been a journey full of learning, pushing limits, and adapting.
Enjoy your runs!
