>Running 101>transition from MAF to Tempo etc advice please
"I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009
Hawt and sexy
I'm touching your pants.
All I can say is be careful and wise. When I decided to "pick it up" all I picked up was a bagful of injuries. I knew better and I still got carried away.
"Able to function despite imminent catastrophe"
"To obtain the air that angels breathe you must come to Tahoe"--Mark Twain
"The most common question from potential entrants is 'I do not know if I can do this' to which I usually answer, 'that's the whole point'.--Paul Charteris, Tarawera Ultramarathon RD.
√ Tahoe Rim Trail 100M 19/20 July 2014
Georgia Death Race 14 March 2015
Boston Marathon 20 April 2015
Those who try, fail! Those who do what it takes to succeed, succeed!!
Barefoot and happy
Ham & Egger
1.) 3 x 8 minutes on / 3 minutes off
2.) 4-5 mile tempo run
3.) 5 x 1 mile
4.) 4 x 2000m
5.) 3 x 2 mile
6.) 2 x 3 mile
These are a few of my favorite things...all done btw 10k and HMP depending on where/when/energy level.
Eddy based on your current training pace I'd say go for around 6:30 pace and see how that feels. You want to give yourself kind of a wide range anyway--if you're feeling great you might do some of these workouts at 6:20 pace and if your kind of dragging, 6:45 pace. The bottom line is you want to get good at doing these workouts by feel anyway. You don't wan't to go off PR 10K pace unless your PR is very current, you want to use current fitness. If you have a recent 5k race you can convert that to 10k pace, otherwise base it off your training paces.
FWIW, my current "easy" pace is around 7:30 - 7:45 and current 5K pace is probably 5:45. I haven't run a 10k recently enough to be useful and my 10K PR pace is way too fast--my 10K PR is faster than my current 5k fitness. I currently do the above workouts at 6:00 - 6:20 pace depending on how I'm feeling. Tempo runs and other LT type workouts are really simple if you go by feel. Just don't ever get into the red line and you'll be fine. And don't over think it. It's not critical that you run exactly at your LT pace or anything like that.
I don't worry about finding a flat stretch of road--I just do these over my normal routes and I expect that hills and terrain will cause some fluctuation in my pace. I don't worry about that. Once it a while I'll do some of these around a lake where it's flat more as a test of where I'm at fitnesswise than anything.