Tempo Tuesday

In today’s workout, we are going to work on sustaining our lactate threshold – or more plainly, the ability to get rid of the lactic acid that tends to build us as we near the end of races.  It is so important to build up our tolerance of this byproduct (lactic acid) because the benefits of clearing it are so important to running fast.

The goal of any tempo should be this:  run “comfortably hard” (10k-15k race pace) for an extended period of time.  This effort then translates to allow your body to more efficiently clear waste byproduct of running really fast.

To run a tempo run effectively, I would make a few suggestions:
1.  Do the tempo on a flat-ish course.
2.  Use a GPS or a marked course (a track or treadmill if you must) for the run.
3.  Ease into the tempo portion.
4.  Maintain the same pace throughout – even in the last 400 meters when you still might be feeling good.
Side note: I came up with the idea of the actual workout before reading this article (10-15 minute tempo, 1 x 30 seconds hard w/ 90 sec jog, 10-15 minute tempo), but this article suggests we try exactly that!  Thanks competitor.com.  I must be on to something!!!

via ncrunnerdude.blogspot.com

Some reading material on tempo runs:

And some viewing material about Ryan Hall’s 12 mile tempo:

*Just a reminder that we will be meeting most Tuesdays and Thursdays at the Cooper River Track Stadium at 6:30 pm.  We meet in the parking lot next to the big jungle gym.

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