I personally love the tempo run because it teaches me how to pace myself. I am the kind of racer that ‘flies and dies’ aka I go out way too fast and once the adrenaline wears off I get tired and slow down more and more the further I get into the race. Tempo runs help me to train my body to stay at a consistent pace and to not go out way too fast like I normally do.
Another reason I love the tempo run:
“During tempo runs, lactate and hydrogen ions— by-products of metabolism- are released into the muscles. 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 by-products. The result is less-acidic muscles, so they keep on contracting, letting you run farther and faster.” (source)
Yesterday morning I dropped Brooke off at my mom’s house (for her phone call with her dad) and I set out for 10 miles.
First 2 miles warm-up
8 tempo miles @ 7:21 average pace (I would love if this was my marathon pace for my October marathon:).
My cool-down was walking for .3 miles and standing in the sprinklers to cool off because it was hot out.
Tempo effort as —> comfortably hard. I don’t feel like I am sprinting or like I can’t maintain the pace for x amount of miles. BUT I am pushing myself, breathing harder than my easy runs and continually telling my brain to quit complaining about how tired my muscles are:)
I LOVE this way of finding the right tempo pace for you:
So many people out on the running trail yesterday because of the holiday.
I saw this and I guess it is time to get my bike out and tuned up.
Whenever I come back from a run Brooke insists on going through my splits on my garmin.
Hit up a Labor Day sale for some sweet pillows.
And refueled properly.
During nap time I made oatmeal raisin cookies while watching Mad Men—> doesn’t get any better.
We got together with the family later and I also made THIS BREAD for my sister because it has been one of her pregnancy cravings. When I was pregnant she did a very good job at getting me what I was craving so it is my job to do the same for her.
She requested 88 cloves of garlic on top.
And we ended things off with lots of trampolining.
Do you like the tempo run? How often do you do them?
What is your favorite type of run lately? Hills, track, long run, fartleks, tempo, running to the donut store?
What is the hardest type of run for you lately?
WHAT IS ONE GOAL THAT YOU HAVE FOR SEPTEMBER?
-To stay injury free so I can run this marathon.