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Training Diary: Tough Tempo ‘Super 6′ Run

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Rob Murray

Rob is a self confessed running geek, obsessed with all things related to the sport, whether road, track or triathlon.
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As I walked through the front door on Wednesday, wincing at every step after the previous evening’s track session, I contemplated not going to running club and just heading out for a gentle jog instead. Not to worry though, I thought, I’ll go but just take it easy…

Hum-de-dum, step out of car, jog over to the club meeting point and hear mention of ‘Super 6′ but don’t give it too much thought. Still wincing with each step, I start to follow Coach Ross with the other members of our group and realise… hang on a minute, we’re setting off quite fast..! Ouch, ouch, ouch!

The Session

Go! Turns out Super 6 means a six mile tempo run at an average of approx 7 minute miles, starting slowly and getting gradually faster. Not usually a problem, I’ve run 10k races a lot faster, but my legs were empty before we even started, after track. This was really a ‘dig your heels in, follow the leader, don’t-stop-moving-otherwise-you-lose-your-rhythm type of run. Put it this way, there wasn’t a lot of chatting going on! I can tell how tried I was and with still a nagging bit of illness in my heart rate which, by the end, had leapt up to 207 bpm.

Felt really tough during the session, but consequently very satisfying afterwards.

Stats

Distance: 6 miles
Time: 42:08
Average pace: 7:00 m/mi
Average HR: 163 bpm

Next Training:

An EASY (!!) run of 4 miles this evening to recover from the intensive training of the last couple of evenings!

Author: Rob Murray

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