Having conquered the peak load stages of my 10 week marathon training program, I feel like my legs can eat 10k for breakfast, 20k for lunch, and still have room for dessert without much discomfort. It’s a wonderful feeling, really! Two weeks ‘til the marathon, I feel confident about getting my main course meal - my Boston Qualifier time (3:10:59)!
shanghainese rice cake noodles after a slushie. It upsets the enzymes apparently - I learned that the hard way while making many visits to the bathroom during the night. =/
To the running and triathlon worlds, it shouldn’t take a great stroke of insight to realize that throwing in a weekly tempo run is the answer to racing your best.
How to become one step closer to global domination, STEP No. 16: Be creative. The Kenyans may get upset at me for using their tempo race secret, but don’t worry, I have a clever idea to add!
We all know the benefits of tempo running. It’s basically a way to teach the body to use the oxygen more efficiently by increasing the lactate threshold. This involves running at a constant speed at a 'comfortably hard' pace that should hover around 85 to 90% of your maximum heart rate.
They also say you should have a warm up and cool down stage before and after the tempo stage.
Some friends wanted to do a 10k tempo at 40-42 minutes on this past Saturday after the bike ride. That’s a long tempo run - usually they’re only up to 20 minutes long. Plus, I also live 20k from campus, which means I also have to do the friendly commute. Taking public transit with my Cervelo P2 just wouldn’t be cool.
Use the cycling stuff as warm-up and cool-down. Hey presto, kills two birds with one stone (I know that sounds environmentally wrong, but it works). I got in a decent bike workout in. The commute to and back campus was flawless. Lastly I also got in a solid tempo run in. I ran with some friends just under 41 minutes. It felt comfortably hard (avg heart rate 172 bpm).
The 10k tempo Run route