Wednesday, July 28, 2010

No! Not Speedwork!

Hey everyone!

I'm squeezing in a quick post today and will inform you all about my meeting with San Diego nutritionist Rob Yang by the end of the week!

My life at home has been so busy. I'm working 40 hours a week as an office clerk to make some extra money to pay my parents back for all of the wonderful traveling I was able to do this summer. So working 8 hours a day and fitting in workouts has been rough but definitely worth it.

Now that I've been running for a while, it's time for me to start improving my race times. To do this it's going to take a lot of speed work. And if you know me, you know I pretty much despise speedwork. I'm sure I will fall in love with it eventually someday though. For this upcoming race I'm going to throw in more tempo runs and longer distances at race pace to get me ready for a half in September (which is going to be Shelby's first!).

This morning I did a 40 minute tempo run, my first tempo run in a WHILE.

What is a tempo run you ask? I found a pretty great definition for it at
"Tempo runs are workouts where you run at a steady pace that is around 70% to 80% of your max aerobic capacity. Tempo runs are just past the point where you begin to build up waste product in your legs at a rapid rate during a run, which is called the lactate-threshold velocity."

According to the running phenom Hal Higdon when training for a half-marathon a tempo run should be "a continuous run with a buildup in the middle to near 10-K race pace."

The run went well. I was pretty sore from my trail run yesterday, which was a pretty amazing 5.5 mile run with views like this.

Since my quads were feelin a bit rough I took a longer warm up and then sped up significantly for about 15 minutes. It was hard because the trails around my house in San Diego are pretty hilly but I enjoyed the challenge. Then it was a nice cool down to the Kings of Leon Pandora station on my iPhone. It was an awesome way to start the day.


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