Be safe. Be kind.
Bad faerie
Blogjoy
"During a marathon, I run about two-thirds of the time. That's plenty." - Margaret Davis, 85 Ed Whitlock regarding his 2:54:48 marathon at age 73, "That was a good day. It was never a struggle."
CNYrunner – nice run with SkipAZ! If he had YOU huffing and puffing, he must have been flying!
SteveP – thanks for that treadmill doctor link – very helpful.
SteveP
What race to go off of for tempo runs? Based upon my recent 10k a few weeks, McMillan has my tempo at 7:05-7:24; a 5k in Jan. @ 7:17-7:36 and a half marathon (Dec.) at 7:26-7:45. 7:05s seem awfully fast for a tempo run for me.... or am I just being lazy? I've been aiming closer to mid-7:20s. I'm still training for marathons, too, not 5ks, so I'm thinking a bit toward the slower end is better. ... anyone else have thoughts on my tempo, please say so!
Marathon Maniac #957
I... can jog to the refridgerator and back no problem.
Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, "Bring it on, darlin', and don't be stingy with the jalapenos."
I like doing tempo runs by feel, effort or HR most of the time rather than pace. I aim for 10 K -1/2M RP HR or an equivalent effort. Try to make them 'comfortably hard' but not exhausting. If you do short intervals-tempo/cruise intervals, then the pace can be a bit faster. Keep the recovery to 1-2 minutes. If it is a sustained tempo, make sure the pace you pick is slow enough to make it the entire time of the workout. These workouts are the crux of marathon training speedwork, IMO. GL
Thanks, dale, though I have to chuckle because tempo runs are one of the few runs I do time! (i.e. my negative split comment on Kick...). I have done some tempos by feel, though. I agree they are the crux of marathon speedwork. I used to do some longer intervals with recoveries, but haven't in a while and for Eugene will probably stick with sustained tempo paced runs (~4 miles) and MP intervals and see what happens. Based upon where I've come from last fall until now, I'm doing fine so far. After next next race, I suppose I'll know even more.
-26 right now... that's without any wind chill (well, we don't have any wind....). Should warm up to about zero or 5 above the next couple of days, but highs of -10 and lows of -35 for this weekend. Rats. Looking tough to get a long run in outside...
Doug, runnin' cycling in Rochester, MI
"Think blue, count two, and look for a red shoe"
Carolyn
I hammered down the trail, passing rocks and trees like they were standing still.