I did 4 k at 7'46 today, my ipod told me '45 at the end of my run though. So, as that's my goal pace I'd prefer to go with that time. At the end of my runs my Nike+ give me a little rundown (time, distance, pace and calories burned) of my run. the pace time is always the one that I wait for and I noticed today that I literally held my breath until I heard it. I really want to keep this 7'45 pace goal. It was a nice run today, a bit warm and I could tell that my legs were tired from yesterday's 5 k, having done the tri training in a much shorter running distance (only a quarter of what I want to run in November) my body's not used to the distance nor using the same muscles a few days in a row as I was mixing it up with cycling and swimming.
My last little information about doing temp runs. For those of you out there doing recreational running (like me) 20 minutes at tempo is great for general fitness or a 5K. I'm training for a 10 so I should be doing 6.5 to 9.5K at a tempo pace so that my body gets used to that pace and those hydrogen ions get used by my muscles. The key to remember for tempo running is keep it comfortably difficult. The talk test for this training is being able to say 2 words like, pace ok?
Wrapping up. Here's a great story about a dad who does triathlons carrying his daughter with CP. http://www.dailymail.co.uk/news/article-2188373/Rick-van-Beek-Devoted-dad-runs-triathlon-carrying-teenager-daughter-cerebral-palsy.html?ito=feeds-newsxml
Mad props to Rick van Beek. It's an incredible and heartwarming story.
Showing posts with label Tempo run. Show all posts
Showing posts with label Tempo run. Show all posts
Thursday, August 30, 2012
Wednesday, August 29, 2012
More Tempo Running
I took a brief hiatus there, due to... I don't even know what. A virus of some sort then a small bout of pancreatitus but I am ship shape today! It was perfect running weather today. 20 degrees and sunny when I headed out at around 11AM. Last night I passed numerous runners out at around 9 when I was heading to my second site for work and envying them. As much as I like working nights, I also like running then, especially this time of year when the evenings are noticeably cooler. C'est la vie. You do what you gotta do.
The run I did today was a proper tempo run. I did a warm up and cool down of 1K trying to stay at my average 7'45 pace time. It was difficult to do at the end, trust me. In between I did 2-3 minutes at tempo with 2-3 minutes back at my average pace for the 3K sandwiched in between. I don't tend to focus so heavily on my pace time as tempo running requires. I'm not sure if it was the technique, the weather or the fact that I hadn't been out in a week and a half but I really enjoyed the run.
Given that I had such a good time. Here's some more information on why temp runs are good for you care of Runner'sWorld.com:
"Tempo running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to deliver oxygen to the muscles," says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, "but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently."
How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster."
I am interested in seeing how this will affect my pace time. Especially as my distance increases.
I always like to share good stories that I come across and here's another one. http://blog.spartanrace.com/team-x-t-r-e-m-e-heroes-heat-heroic-finish/
I'm not sure how familiar you are with Spartan Races but they're kind of an extreme obstacle course. The story is about a team with 3 wounded warriors on it (they focus on one who's missing 3 limbs) that completed the race.
The run I did today was a proper tempo run. I did a warm up and cool down of 1K trying to stay at my average 7'45 pace time. It was difficult to do at the end, trust me. In between I did 2-3 minutes at tempo with 2-3 minutes back at my average pace for the 3K sandwiched in between. I don't tend to focus so heavily on my pace time as tempo running requires. I'm not sure if it was the technique, the weather or the fact that I hadn't been out in a week and a half but I really enjoyed the run.
Given that I had such a good time. Here's some more information on why temp runs are good for you care of Runner'sWorld.com:
"Tempo running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to deliver oxygen to the muscles," says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, "but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently."
How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster."
I am interested in seeing how this will affect my pace time. Especially as my distance increases.
I always like to share good stories that I come across and here's another one. http://blog.spartanrace.com/team-x-t-r-e-m-e-heroes-heat-heroic-finish/
I'm not sure how familiar you are with Spartan Races but they're kind of an extreme obstacle course. The story is about a team with 3 wounded warriors on it (they focus on one who's missing 3 limbs) that completed the race.
Friday, August 17, 2012
Tempo Runs
4K @ 7'51.
As I mentioned, I've registered for my 10K run. I would like to work on my speed a bit. From what I've read 'tempo runs' are good for that. They are longer runs at a faster pace with a slower warm up and cool down.
They (professionals) recommend a 15 minute warm up followed by a faster middle section and then a 15 minute cool down. As it is my runs are only around the half hour mark so I think I will have to adjust the warm up/cool down phase time. Today I would have only run at tempo (or lactic threshold) for 2 minutes.
Getting back more heavily into running is going to be fun. I like that there is so much less to plan. I grab my iPod, put on shoes and go. No need to worry about where to do a swim, figuring out a cycle distance, finding a less heavily trafficked location or paying to get into a park to do a swim.
As I mentioned, I've registered for my 10K run. I would like to work on my speed a bit. From what I've read 'tempo runs' are good for that. They are longer runs at a faster pace with a slower warm up and cool down.
They (professionals) recommend a 15 minute warm up followed by a faster middle section and then a 15 minute cool down. As it is my runs are only around the half hour mark so I think I will have to adjust the warm up/cool down phase time. Today I would have only run at tempo (or lactic threshold) for 2 minutes.
Getting back more heavily into running is going to be fun. I like that there is so much less to plan. I grab my iPod, put on shoes and go. No need to worry about where to do a swim, figuring out a cycle distance, finding a less heavily trafficked location or paying to get into a park to do a swim.
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