Tempo Runs

Tempo runs are an odd, yet exhilarating thing to do. Last night’s training was 4 x 800m. So I ran 4 half miles at an accelerated pace each time.

Scott, our head coach, had me run an easy mile. I did this at 5 m.p.h. Once that was done I had a minute rest, then I could begin tempo work. My first 800m was at 5.6 m.p.h. Once that was done I did a 3 minute walk. The second 800m was at 5.8, followed by a 3 minute walk. The third 800m was at a clip of 6.0 m.ph., again followed by a 3 minute walk. The final 800m was at 6.2. This was followed by an easy mile at 5.0.

I am very happy to say I accomplished all the speed work last night. I was really flying those last two exercises. Note – due to thunderstorms in the area, we trained on the treadmills at the gym. By the time I got to the last mile, I felt kind of pokey.

Scott told me this work is designed to ramp up my speed for race day. My body will know how to speed, and then ease into a pace. I also know this work is good for Lactate Acid Threshold work. From running online:

Stamina trains the body to tolerate moderate levels of lactic acid in the blood while running at a significantly faster pace than aerobic conditioning (where there is very little lactic acid production). Lactic acid is the by-product of "oxygen debt" when we try to run fast for any length of time.

Stamina has become synonymous with a more modern term called lactate threshold training. Your lactate "threshold" is the speed just below the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream. Research has shown that this running speed where your lactate threshold occurs is the single greatest determinant of distance running performance.

I felt amazing at the end of this. It was hard work though. Scott told me he could see me increasing my speed to a sub-5 hour marathon. I laughed, and said, let’s just see what I can do. Good to know he has that confidence in me.

Tonight is an easy 4 mile run.

:-)Charlie