Berlin Marathon Training Week #10 Day 2 An Unusual Monday Tempo Run

Location: Pasadena, CA.

Temperature: Sunny, 80 degrees with 62% humidity

Type of Run: Tempo

Length: 8.54 miles

Type of route: long gradual incline and long gradual decline along with a few very small hill climbs

Time: 53 minutes, 31 seconds

Pace per mile: 6:16

Average heart rate: 160

Reason for Run: I’ll let Runner’s World explain — “Tempo running improves a crucial physiological variable for running success: our metabolic fitness.

WHY TEMPO RUNS WORK

By increasing your lactate threshold, or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”, so they keep on contracting, letting you run farther and faster.”

How did I feel? Good. Usually, I do my long runs on Mondays or Tuesdays and my tempo runs on Wednesdays or Thursdays. However, a slight change in my schedule this week forced me to flip flop the two. I had intended to start at a slower pace then pick it up to mimic a marathon but I didn’t pace myself well the first mile and went out too hard. After that, I threw my original plan out and just tried to maintain a steady pace. The route I chose resembles the route of my upcoming half marathon on August 6th at 12:30am. YES…12:30AM!! It’s the The Extraterrestrial Full Moon Midnight Marathon, 1/2, 10K, 5K & 51K. I recommend everyone run this at least once. I’ll explain in a future post what a great race this is. Anyway, most of the first 4 miles of my tempo run were uphill with the remainder mostly downhill. The half marathon course starts out with 6 miles uphill (800-foot elevation gain) and the remaining 7 downhill (about an 800-foot elevation loss). As you can see, I want to prep myself for the race as much as I can. I was happy with my mile splits mostly except for the last mile in which I slowed down more than I would’ve liked. The slightly cooler temperatures were nice but the extra humidity was not.

Running With You,

Donald

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