up tempo

after getting a bit burnt out these past couple weeks on training for the columbus marathon, i started looking into new ways to improve upon my current training method. i realized that the reason i was getting so frustrated, and plateauing, was because i was trying to push my pace too hard during my longer runs (currently at 1:30 to 2:00 hours).

this is compounding on the fact that i have no real way of measuring distance because of the quick elevation changes (google pedometer doesn't calculate them for you outside the usa). my frustration of not knowing how fast i was going, or how far, led me to trying to do 'mile to kilometer' conversions, which, when pace is factored in, become extremely confusing.

so i simplified it. in order to qualify for boston '09 i have to run 3:10 or under. this means a 7:15 mile pace, or running 13.32 kilometers an hour. i have struggled to keep this pace for more then three miles at a time.

the solution? tempo training.

tempo training is running a certain pace for a determined period of time, with a recovery, then repeated multiple times.

yesterday i tried the workout on a treadmill as following (and loved it):

5 min warm-up

3 min at pace (13.5 kilometes an hour)
1 min recovery (11 km)
repeat the set x10

5 min cool-down

this adds up to a perfectly packaged :50 min run that has allowed me to not only let my body start to adjusting to the pace i will need to preform at in october, but also focus on pace timing (which is essential during an endurance event).


this will be my new workout schedule:

monday: general lift (40 - 50 minutes)

tuesday: moderate pace/ distance run (40 - 80 minutes)

wednesday: upper body/ core lift (30 - 50 minutes)

thursday: tempo training (50 - 70 minutes)

friday: general lift (40 - 50 minutes)

saturday: long run, moderate/ slow pace (90 - 150 minutes)

sunday: recovery day

if this improved schedule does not help improve my over all pacing- i'm not sure what will.


must do workouts:
http://www.runnersworld.com/article/0,7120,s6-238-244-255-12022-0,00.html