OklahomaGuy wrote:
I run at like 5:40 in the morning after waking up at 5:10 and I cannot for the life of me figure out what my problem is. On easy runs in the afternoon or even slightly later in the morning (7 or 8 o clock) I can run easily at 7:50 pace, some days even faster, but when I run easy in the morning my pace is sometimes in the 8:45-9:00 minute mile range! WTF? My tempo runs that would normally be in the 6:15-6:30 range are suddenly up near 6:50! Does this happen to anyone else? Does anyone know how to fix this?
I have the exact same thing. I wake up at 6:30, OTD at 6:40, and my first mile is 8:45-9:00 when my evening runs are at 7:40 pace. I've been doing it for many months, and it hasn't gotten faster. Here's why it's okay: after laying without moving for 8 hours, your muscles become incredibly stiff and inelastic. It generally takes the first two to three hours of the day for your muscles to gain their elasticity back (assuming no running that morning in which case it would happen within 20 minutes of running). Also remember your endocrine system is still waking up, and hormones play a role in pace and effort.
A good way to regain the elasticity quickly is to take a hot shower, allowing hot water to run over your legs. When I have sore calves I always make sure to warm them under hot bath water before my morning runs.
For the tempo runs, expect them to always be a little slower, but you need to warm up with at least 20 minutes of running, 30 is better, and YOU NEED to have some quality in the warm up, like 3-4x1 minute quick at the end.