Nice one Dave. I would run something similar for a tempo run. Tomorrow I have a Tempo run as part of my LR. It looks something like 2 miles @ 9:31, 5x (5 min @7:44, 1 min @ 9:31), 1 hr @ 9:31. I think Daniel's is actually making these more in to something more like a cruise interval, but that's the plan he has laid out.
Nice one Dave. I would run something similar for a tempo run. Tomorrow I have a Tempo run as part of my LR. It looks something like 2 miles @ 9:31, 5x (5 min @7:44, 1 min @ 9:31), 1 hr @ 9:31.
I think Daniel's is actually making these more in to something more like a cruise interval, but that's the plan he has laid out.
Yeah, I'm not following (nor have ever followed) a training plan, but am looking to maybe start to throw in some tempos (if nothing else to break up the monotony of the treadmill, since I am spending an awful lot of time on them these days). One problem is I really have no idea what my tempo pace should even be. If anyone has any suggestions, I am all ears. Never raced a 5k or 10k. The 8:00 was faster than I ever train at, but did not feel too hard, so I guess should probably be faster.
Dave
I will get your training paces when I get to my computer.
You were just waiting for me to ask.
I have checked out the McMillan recommendations, although it depends greatly on whether I plug in my marathon PR or HM PR.
I've had ice beard a couple of times, but haven't got a picture of it yet.
I am actually sporting a beard these days myself, but I keep my face covered on cold days so have not experienced any ice formations.
You know it, a tear fell from my eye.
Ting! :'-)
Dave, you'll only know by trying different paces and see how they feel, of by doing a time trial on the TM. I do them quite often, from 10k to 10 miles and it's scary how accurately it works for me when it comes time to determine my HM and marathon goal times. According to McMillan, like you must already know, your tempo pace range, based on your 1:48 last half, is 7:45 to 8:00. That's 10k pace to just faster than HM pace for you. Do you feel you could try doing 6.2 miles at 7:45 (7.75 mph) on the TM? Or are you afraid of re-injury? If I were you, that's what I'd do. Based on how this goes, you can adjust all your other training paces to either faster and slower. You don't need a race, just race yourself on the TM.
PRs: Boston Marathon, 3:27, April 15th 2013
Cornwall Half-Marathon, 1:35, April 27th 2013
18 marathons, 18 BQs since 2010
That is because your marathon PR has a VDOT value of 36, while your half marathon time has a value of 40.
But we are not going to get bogged down into any of that. Basically you use the faster time of the two so that gives the following paces:
Easy, 9:50, Tempo 8:12, "I" pace 7:33.
Those paces are all probably soft as hell though as that PR is from 2 years ago.
Anyway, tempo runs can be done in mile repeats, in intervals (800's, 1000's or 1200's) or steady state (10, 15, 20 mins). One of the most effective ways to do them however is in 5 minute intervals, like 3 to 5 sets with two to three minutes recoveries. Or, you could recover in distance, quarter mile, half mile etc..
"I" pace runs are best done in 800 or 1000 meter sets with a max of three minutes per interval.
None of this has to be complicated though, you can simply just start running at your "I" pace during mile 3 of a 6 mile run for three blocks and then recover. Repeat that four times, finish the remainder of your run at easy pace and voila; that is an "I" pace workout!
Do that bad boy once a week for a month and the next thing you know you will be running easy at 8:50 instead of 9:50 (or whatever you actually run easy at).
The thing about speed work is all of your times drop as a result, so your easy ace, marathon pace, half marathon pace etc. all get faster!
Awesome run. Not an interval run, not a progression run. Just fun.
0:00 to 5:00 - 6.1mph (9:50)
5:00 to 6:00 - 2.5mph (24:00)
6:00 to 7:00 - 7.6mph (7:53)
7:00 to 8:00 - 3.0mph (20:00)
8:00 to 9:00 - 7.6mph (7:53)
9:00 to 10:00 - 3.0mph (20:00)
10:00 to 11:00 - 7.6mph (7:53)
11:00 to 12:00 - 3.0mph (20:00)
12:00 to 13:00 - 7.6mph (7:53)
13:00 to 14:00 - 3.0mph (20:00)
14:00 to 15:00 - 7.6mph (7:53)
16:00 to 17:00 - 3.0mph (20:00)
17:00 to 18:00 - 7.6mph (7:53)
18:00 to 19:00 - 3.0mph (20:00)
19:00 to 20:00 - 7.6mph (7:53)
20:00 to 21:00 - 3.0mph (20:00)
21:00 to 22:00 - 6.1mph (9:49)
22:00 to 23:00 - 6.2mph (9:40)
23:00 to 24:00 - 6.3mph (9:31)
24:00 to 25:00 - 6.4mph (9:22)
25:00 to 26:00 - 6.5mph (9:13)
26:00 to 27:00 - 6.6mph (9:05)
27:00 to 28:00 - 6.7mph (8:57)
28:00 to 29:00 - 6.8mph (8:49)
29:00 to 30:00 - 6.9mph (8:41)
30:00 to 31:00 - 7.0mph (8:34)
31:00 to 31:28 - 7.1mph (8:27)
LRB, I've never considered my tempo runs the same as intervals. You say that tempo runs can be done with 800m, 1200m, etc... intervals. I've been trained to differentiate between tempo and intervals. They are both speedwork type of workouts, but they each have different results. I guess I should read more...
Basya, nice!!!
LRB, I've never considered my tempo runs the same as intervals. You say that tempo runs can be done with 800m, 1200m, etc... intervals. I've been trained to differentiate between tempo and intervals. They are both speedwork type of workouts, but they have each different results. I guess I should read more...
No, I just meant tempo runs can be done in intervals as in distance 800, 1000, 1200 or in minutes 3, 4 or 5. They are not always steady state or mile repeats.
For my pace, an 800 meter tempo interval would be too short for the desired effect, but when doling out advice on the interwebz, it is wise to include the shorter intervals because some people may not have the ability to run 1200's for reps at T pace. So for them, 800's or 1000's would serve the same purpose.
Maybe I didn't look at the right info in Dave's log (I'm not used to checking these things out), but it appears to me that his HM PR is from last April. Although recent enough, enough time has gone by that he could be de-conditioned from his time running with an injury. So he can use the 1:48 HM as a point of reference, but only through trying a little time trial will he really know where he stands. 5 miles, 6.2 miles, 15k maybe... Run that on a TM, with a mile warm-up and with the help of McMillan, that should indicate pretty clearly what the situation is now.
Awesome run. Not an interval run, not a progression run. Just fun. 0:00 to 5:00 - 6.1mph (9:50) 5:00 to 6:00 - 2.5mph (24:00) 6:00 to 7:00 - 7.6mph (7:53) 7:00 to 8:00 - 3.0mph (20:00) 8:00 to 9:00 - 7.6mph (7:53) 9:00 to 10:00 - 3.0mph (20:00) 10:00 to 11:00 - 7.6mph (7:53) 11:00 to 12:00 - 3.0mph (20:00) 12:00 to 13:00 - 7.6mph (7:53) 13:00 to 14:00 - 3.0mph (20:00) 14:00 to 15:00 - 7.6mph (7:53) 16:00 to 17:00 - 3.0mph (20:00) 17:00 to 18:00 - 7.6mph (7:53) 18:00 to 19:00 - 3.0mph (20:00) 19:00 to 20:00 - 7.6mph (7:53) 20:00 to 21:00 - 3.0mph (20:00) 21:00 to 22:00 - 6.1mph (9:49) 22:00 to 23:00 - 6.2mph (9:40) 23:00 to 24:00 - 6.3mph (9:31) 24:00 to 25:00 - 6.4mph (9:22) 25:00 to 26:00 - 6.5mph (9:13) 26:00 to 27:00 - 6.6mph (9:05) 27:00 to 28:00 - 6.7mph (8:57) 28:00 to 29:00 - 6.8mph (8:49) 29:00 to 30:00 - 6.9mph (8:41) 30:00 to 31:00 - 7.0mph (8:34) 31:00 to 31:28 - 7.1mph (8:27)
Excellent! But how in the hell did you remember all of that. lol
No, I just meant tempo runs can be done in intervals as in distance 800, 1000, 1200 or in minutes 3, 4 or 5. They are not always steady state or mile repeats. For my pace, an 800 meter tempo interval would be too short for the desired effect, but when doling out advice on the interwebz, it is wise to include the shorter intervals because some people may not have the ability to run 1200's for reps at T pace. So for them, 800's or 1000's would serve the same purpose.
Ah, I see. I get that maybe for someone injured, or just learning to do speedwork, it makes sense. Otherwise, I see little use in doing 800m at tempo pace. At 5k pace, yes. But at 10k to HM pace? If the ultimate goal is to run eventually a half or a marathon, then more emphasis should be put on running for as fast and as long, as you can. Meaning a true tempo run.
Hip Redux
My ipod died midway through my run - fully charged, but I think it said "fuck this, it's cold". It works OK now.