So in other words more like marathon pace then?  Okay, I agree 4-5 mile tempo runs at HM effort (which most days in the middle of training winds up to be more like MP) are good workouts.  I do these with some frequency.

I know that today I went for HM pace, settled for HM effort and still felt like it was a good workout. 

I think it IS confusing especially when you are starting out or in my case recalibrating.  Within the year of chasing the "no longer my pace" races I completely and totally lost the ability to feel race pace at all.  I never was much good at it to begin with but knowing what HM pace effort feels like is lost right now.  Somedays I can settle in and feel good at a harder effort, some days easy feels hard.   

Until you have A LOT of race experience I think saying "Oh run HM pace effort" is not terribly useful.   

But I remember in training trying to run MP goal pace and feeling like it was a fucking pipe dream most days.  And then it happens on race day.   Or even 5K.  I cant hold on to the gddmn treadmill for 30 seconds somedays at that pace.  So how do I know if I am putting out equivalent effort or if without the race I am just lazy.

Adapted from a recent post by Renato Canova on the letsrun message board.

The question: Here's my problem: I'd love to make improvement in every area of training. When I try to do that, I get tired, then I supercompensate and run well, and then I get injured. Sometimes I get injured first and the good performances never come. Many people here say that we should run our easy days very easy as a way of avoiding injury. Never have I had two good seasons in a row, building one floor of improvement on top of another.

My question is this: what, in your opinion, is the way for the runner to avoid injury--while trying to improve in every facet of training? What signs should we look for?

The response: Take winter months, January, February, and March. For 8 weeks you do three types of runs. Long easy runs, long steady runs, long medium runs. I make this very simple. You know what these paces are. It is time to be simple. Build your miles each week. Start with many long easy runs, then progress to some long steady and long medium runs. In February add 8x100 meters two times per week. In March you add tempo runs one time per week, maybe 8k - 10k runs, also it is important that you add hill fartlek workouts in March one time per week. Everything else is long easy, long steady, and long medium runs. This three month cycle is very simple and easy.

Why does Renato write workout plan for me that is not extreme, and complicated, and the same as he writes for his world class athletes? My friend, the reason is that the answer to your problem is to get simple, not complicated. Too many young athletes try to copy Shaheen or Kwalia workout plan. This my friend is very stupid. You need simple plan. You have simple plan. Now do it and stay healthy. This is not science that is molecular, it is common sense training. Gimpy my friend, when you get to 13:00 for 5k then we talk about rocket science training. But for now my friend, this will help you stay healthy.

"If anyone reads my original post, I said I liked to do 3-5 miles around HM pace". I don't see it, but I would like to answer the ? in bold as I missed that.

Cross training: not something instead of running, but to strengthen the weaker stabilizing muscles we tend to overlook.

This may only apply to us older runners, but I'm finding it to be true since I do little of what I speak of.

Secondly, too hard, too soon or too hard for too much duration. That's what bit me.

This is why these conversations are so damned difficult.

What the fuck does "tempo run" even mean?  No one has stated their own definitions of it.  I know what the books say, and they all say different shit.  So what version is it?

Ultimately, it doesn't matter what version we use, so long as everyone understands the terms.

Personally, I have grown to dislike the term "tempo run".  It's meaningless, and doesn't describe anything.

This is why these conversations are so damned difficult.

 

 

What the fuck does "tempo run" even mean?  No one has stated their own definitions of it.  I know what the books say, and they all say different shit.  So what version is it?

 

Ultimately, it doesn't matter what version we use, so long as everyone understands the terms.

 

Personally, I have grown to dislike the term "tempo run".  It's meaningless, and doesn't describe anything.

Sorry to me LAT or T - When I use it means the fastest you can run without accumulating lactic acid (Usually about 1 hour pace) or just a little bit over or under that point.

Your point is valid that a Tempo run can be at any tempo and not at LAT (Lactic Acid Threshhold)

DB - what percentage of your training is on the treadmill?  I know you do insanely long runs on them. 

I am a wussy and I have an over active GI track.  So anytime I feel like it I run on the TM.  If I run there is the good season (April 1st - Oct 31st = when the parks have the rest rooms unlocked) its for one of 2 reasons.

1)  I have run so many miles lately, that I have no idea on how this workout will go and I do not want to get caught 10 miles from home and death march back.

2)  I am really unsettled in my GI and I do not want to be caught more than 1 mile from bathroom.

Too much info - but there you have you answer.

Winter - I do not like running more than 60-90 minutes outside if I do not have to, and I hate cold, wind, icey roads - A big wuss!