Sunday February 26

Tempo #2

Sunday 2/26 – We are back at Shelby Park.  9 a.m.

First of all, last week’s long run was epic.  This week we are back at Shelby.

During the course of our 1/2 marathon / marathon training, we have several different types of runs.  Of course there are those standard, obligatory (and important) steady state long runs.  That is where you just start slowly, and build into a steady pace that is about 1:30 to 2:30 minutes slower per mile than your 3 mile time trial pace.

Interspersed in these long runs we have 4 structured tempo runs.  We still run a fairly long distance, but for periods of time, we will run at or above our goal 1/2 marathon pace.  (Tempo pace, which is 85-90% max heart rate, or between 20 and 45 seconds slower per mile than 3 mile TT pace.)  This week is one of those workouts…  The first 2 parts of the workout are the same for everyone the bold part is different:

Novice (80 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 20 min easy + 5 min tempo + 10 min easy

Intermediate (90 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 25 min easy + 10 min tempo + 10 min easy

Advanced (105 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 35 min easy + 15 min tempo + 10 min easy

Note: You need feedback for these types of run.  Types of feedback include heart rate, pace and perceived effort level.  During the “tempo” portions of your runs, your heart should be between 85 and 90% of your maximum.  Your pace should be around 20-30 seconds per mile slower than your 3-mile time trial pace.   (If you don’t have a GPS watch, I am going to mark the quarter miles on the 3-mile Shelby Loop.)  Finally, your breathing should never be auditory.  i.e. If you can hear yourself breathing, you are going too hard.

Calling All Parents…

Part of our mission at East Nasty is to support local businesses…because we love East Nashville and want to make it a great place to live and run.   Well a couple of East Nasties have gotten together to open a new baby & children’s consignment store!  You’ll learn more about Amanda Silvera and Casey Sloss soon, but their new store (called “Cheep Cheap”) has their grand opening this Saturday from 10-4.  Cheep Cheap is located in the Porter Road East complex, 711 Porter Rd.

See you on Sunday !

Mark

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