Tempo Tantrums

The Tempo Run or as many call it, a Lactate Threshold run, is one of the key elements of any well planned training routine. It is generally defined as a "sustained comfortably hard run" inserted between a 1-2mile warmup and cooldown. If you consistantly add this workout to your regular routine you will see benefits at all race distances from the 5k to the Marathon.

A tempo run is run at a pace where your body begins to accumulate lactic acid in the bloodstream. Accumulating this byproduct of carbohydrate metabolism in the body is bad because it causes an acidic environment in the muscles forcing you to slowdown. We would also like the body to learn how to use this fuel more efficiently because a runner's speed at lactate threashold pace is the primary determinant of race performance from the marathon on down to the 10k. Running at this pace provides the best stimulus for your energy systems to adapt and thus lower your threshold for lactic acid buildup.

So what is a comfortably hard pace for me and how long should my tempo runs be? There are many ways that you can estimate your current lactate threshold pace. For many runners it's a pace that can be sustained in a race of about an hour in length or about 15-20secs slower per mile than your current 10k race pace. You can also input any recent race in the McMillan Running Calculator and find your tempo pace under the "Stamina Workouts" header. It's best that this race represents your current level of fitness so make sure it's recent and run at maximal effort.

Tempo runs are no less than 20min and usually no more than 45min unless you're doing some serious marathon training. If you are just getting used to speedwork a good introduction to tempo runs are "cruise intervals". You can think of them as punctuated tempo runs with a short rest after each mile. If you have trouble maintianing a harder effort for a long period of time cruise intervals are a good stepping stone to longer efforts. Start out with 3xmile with 1min rest in between each, or, do 2x10min with 1min rest. Once you get used to maintaining this effort you can shoot for a full 20min at that pace.

For longer tempo runs you can slow the pace down slightly. For each addtional 5mins you can add about 4-6secs/mile to your threshold pace. For example, if your 20min threshold pace is 7:30/mile and you want to run a 35min tempo run you can slow the pace down to 7:42-7:48/mile and still provide a strong stimulous to your lactate clearance. The key to all tempo runs is to run them at an even effort throughout. You want to keep your pace just at or slightly above your threshold to reap the biggest rewards.

So when should I fit my tempo training into my schedule? Most runners will run their tempo workouts on either Thursday or Friday if they usually do hard speedwork earlier in the week. If you are just starting out with speedwork you can alternate one Wednesday or Thursday of intervals with a tempo run the next week. I sometimes like to run a tempo run on the day before a long run so I start my LSD slightly more carbohydrate depleated. It can make a 15mi long run function more like an 18mi run. Low key races are also a great way to get in a tempo run. Just make sure you don't go too fast!

Introduction to Speed Work

After a runner's first few races one usually starts to think about getting a beloved new PR (personal record). But how should you go about getting it? To a certain point just running further and more often in training, regardless of pace, will result in stronger races and faster times. But there comes a point in every amatuer racer's career when just putting in the miles is not the best way to get faster. That's when speedwork can make a huge difference in your running, and it's fun too!

So what exactly defines speedwork? It's generally any workout that has you running faster than your everyday pace. It can range from sprinting at an all out pace or a sustained run that's just a bit out of your comfort zone. Regardless of what types of speedwork you decide to introduce to your training there are a few important points to remember.

(1) To get the most benefit from speedwork you have to run at the proper pace and duration for your current fitness level. There is a point where pushing too hard can actually hurt your training rather than help it.
(2) Add speed work to your training slowly. If you're not familiar with speed work you can't just add a few sessions a week out of nowhere.
(3) Make sure at least 80% of your weekly mileage is "easy". Speedwork can provide a huge benefit to you running but you need the aerobic base mileage to support it or you'll just break yourself down.

So, you're at the point where you think speedwork can help. Where should you start? There are three great workouts that will get you ready to run some more structured and traditional speedwork. The first is what we runners like to call a "fartlek". Fartlek is Swedish for "speed play" and that's just what it is. On a regular run just push the pace randomly when you feel like it. You can say, sprint to the next fire hydrant, pick it up over the next hill, or just push the pace a bit harder than usual for a few minutes. The key is to make it fun and random. When you're tired slow down, and once you're recovered, pick up the pace. A workout like this will get your legs used to running faster and will provide a great training stimulous.

The second basic speed workout goes by many names; pick-ups, striders, accelarations, etc. At the end of an easy run find a flat stretch of road about 80-100m in length, preferrably soft (grass or a track). Over the first 60m pick up the pace until you are at a near all out but not sprinting effort, then hold that over the last 20-40m. Then walk back to where you started for recovery. Start with 4 repeats and then add 1 every week until you can do 8-10 comfortably. The main thing to remember when running pickups is to stay relaxed and focus on a tight running form.

The third great workout to introduce speed into your routine is hill repeats. Find a hill that will take you anywhere from 30seconds to 2minutes to climb. Focus on running at a hard effort level at about your 5k pace. For recovery jog down to the bottom of the hill. You should start with 4 repeats and over time can work up to about 8-10 depending on the length of the hill. Focus on running each repeat at the same pace and effort level. If you are too winded once you are ready to start another hill you probably ran the last one too hard. The key is to complete the workout and eventually you'll become familiar with what pace can get you to the end of the workout.

In future posts I'll write more about the common categories of structured speed work; tempo runs, intervals and reps. For now, add one of the above workouts to your routine once a week and you'll see your race times and training paces start to drop!

New York Mini 10k - June 9th (Women Only)

We are looking forward to have a great showing by our women's team at this years NY Mini this coming saturday. The New York Mini 10k is the premier women's event in NY and attracks the top female racers in the country. For full race details click here. Online registration closes on this Tuesday at midnight!

So far it's confirmed that Katie Z and Jen W. will be running and I hope the guys will show up to cheer the ladies on! Let me know if you will be at the race so I can add you to the list. I'll post updates and pre/post race meeting places here later this week.

Japan Day 4mile - June 3rd, 8am

The Japan Day 4mile race will take place in Central Park on June 3rd at 8am. According to the course map the race begins on the east drive near 68th St. and runs counter-clockwise with a finish on the 72nd St. transverse.

You can find all race day information online at NYRR. Remember, if you have not already declared your affiliation with GKTC you can do so when you pick up your number at NYRR.

Several club members are hoping to join up after the race. Plan on meeting at the bandshell after the race. I'll have my cell (502.876.5127) with me if you are having trouble finding us. As of today I know that John, Joe, Marc and Katie Z. will be there for sure.

Did someone say LSD?

The benefits of a weekly dose of LSD are well documented in the running community. In fact, weekly LSD sessions are critical to success in races of all distances and are the backbone of all training programs. No, I'm not talking about an artificial runner's high prescribed by Timothy Leary. I'm talking about a weekly Long Slow Distance run. This is the most important workout in any marathon buildup program but it's not just for marathons. A regular dose of LSD can mean the difference from finishing your next 5k strong or praying for that finish line.

Let's say you're just starting out and you want to train for your first 5k. On your first day out you many only be able to run 1-2miles. You might think that if I just add some distance to each run I'll be up to 5 miles in no time. Rather than slowly adding incremental distance to each run, a weekly longer than usual run will have you endurance fast! You can add an endurance boost once a week and your regular mileage will help you maintain the endurance gained without having to always run long.

In all types of training it's very important to understand the reason behind a given workout before you actually set out to do it. The main reason behind a weekly long run is clear, building endurance. In response to running long your body undergoes 3 major physiological adaptations that allow you to run farther and faster than before. (1) You will develop more capilaries in the muscles that increase the amount of blood flow and oxygen flowing to the muscles. (2) Your body gets better at conserving carbohydrates in favor of burning higher energy fat for fuel. And (3), your muscles will become more resistant to fatigue by recruiting more muscle fibers that aren't normally used on shorter runs.

So, how long should your weekly LSD be? There are two considerations to take into account when setting up your weekly long run. First, how many miles do you run per week? Your long run should be no more than about 30-40% of your weekly mileage and this percentage will be lower if you run more than 5 days/week. For example, let's say you're running about 25miles/week over 5 days. That's an average of 5miles/day. If you go out and run 5mi everyday you will get very good at running 5miles but your body won't respond to running longer than that. It's much more beneficial to shorten your weekly runs and increase the length of your LSD. In this case a better approach might be: 5mi,4mi,5mi,3mi, 8mi. The 8mi LSD is about 30% of the total weekly distance.

The second thing to consider when setting up your long run distance is the race you are training for. Most runners will set a seasonal goal race to shoot for. If that race is a 5k how long should your LSD be? What about the marathon? For 5ks I recommend at least a 7mile LSD for peak performance and 20miles for the marathon. Much more goes into these numbers but you generally want your LSD to be longer than race distance exept for the marathon. This will build confidence that you can finish strong and resistance to fatigue at a faster race pace.

So, how often do I need to go long you ask? It's best to have a weekly LSD built into your training regimen for optimal performance. When you long runs get up to 15mi or more you can choose to run them every 2-3 weeks. At the longer distances it becomes harder to recover for quality training the next week. It usualy takes the body 3 weeks to fully recover from a run of 17+miles. Before a goal race you should cut out the LSD about 2-3 weeks ahead of time.

Long Slow Distance can be a misnomer. These runs can and will generally be a little slower than your weekly runs, but not as much as you think. It's generally advised that your long run should be at a pace anywhere from 1-2 minutes slower than your 10k race pace. So, if you race the 10k at 9min/mile run your long runs at anywhere from 10mi-11mi/mile. It's been said that running long and slow will make you a long slow runner. This isn't necessarily the case, especially when the LSD is just part of a well planned training schedule.

When adding distance to you long runs try and add no more than 10-15min to each succesive long run. Aim lower if your weekly mileage is less than 30miles. In the past I have utilized a run-walk strategy to add distance to my long run. To add mileage fast try alternating running for 5min and walking for 1min. You will recover much faster than if you ran the entire way and you'll be able to run much farther. Once you've built to a distance you are comfortable with you can increase the ratio of running to walking and eventually eliminate walking all together.