Tempoin Tuesdalies

2.2 warm up
12 Sprint Hills
.5 miles cooldown

What about you?
Post your day.

1 mi up
2 mi tempo(first mile 5:50 second mile 6:10)
2 mi down

5.6 easy later tonight

kinda crossed my threshold on the first 400 which was about 5:20 pace and then the tempo kinda failed from there....I cut it short to save my legs. i was glad to get some turnover in, plan on doing 6x800 FAST AS HELL tomorrow so I'm sharp enough to be low 17's for my first race in 2 weeks

Pretty sure were doing 5 400's each one faster than before; any advice on how fast i should make these?

PCNQtrack wrote:Pretty sure were doing 5 400's each one faster than before; any advice on how fast i should make these?

maybe start at tempo pace(30-45 seconds slower per mile than 5k pace) and work your way down to 2 mile pace

9.5 medium pace.

I'm thinking about a tempo run, but I sort of wrecked my long run yesterday (too fast). I'll probably end up doing 6 miles or so.

1 mi. warmup
2 mile time trial
2 mile cooldown

It sucked. I never want to run again. I think I'll just sooze on the couch for the rest of my life.

Grrr. but I have to do 4.6 mi. later.

*sg* wrote:1 mi. warmup
2 mile time trial
2 mile cooldown

It sucked. I never want to run again. I think I'll just sooze on the couch for the rest of my life.

Grrr. but I have to do 4.6 mi. later.

its okay to hate training. as long as you love winning it all works out.

*sg* wrote:1 mi. warmup
2 mile time trial
2 mile cooldown

It sucked. I never want to run again. I think I'll just sooze on the couch for the rest of my life.

Grrr. but I have to do 4.6 mi. later.

some of my best runs were when i didn't want to, or thought it would suck.

1 warmup
4-5 miles moderate.
1 cooldown barefoot

so like 6-7 total.

stupid stupid stupid forced sprint workout this morning i never want to run a 200 again. ill do a few easy miles later

I'm going to do easy running and a hill workout, 8 miles total.

Walked the xc course and then ran a time trial of the xc course.
18:06

edit: changed

2.5-3ish easy
2.5- medium-hard pace

5x1600 on trails

first "hard" workout of the yearr.

times were

6:40
6:40
6:38
6:50
6:50


7 miles total

AM - 3 miles easy
PM - 7 miles easy

For all you young'uns who can't add, 10 miles today.

xc practice..
am: Ran 8.5 miles (stopped at 5 mile mark for a mini workout which was downhill sprints- 5 200 m downhills @ 400 pace and good form, then ran easy the next 3 miles) Then did 4 striders and pylos.
p.m: 5 miles easy
13.5 miles on the day

9 miles at a 6:20 pace average. not quite tempo but still pretty fast. It was pretty nice outside today.

sub16! wrote:9 miles at a 6:20 pace average. not quite tempo but still pretty fast. It was pretty nice outside today.

if you don't consider that a tempo, then you're in pretty legit shape right now...

RawBeginner wrote:

sub16! wrote:9 miles at a 6:20 pace average. not quite tempo but still pretty fast. It was pretty nice outside today.

if you don't consider that a tempo, then you're in pretty legit shape right now...

As the username suggests lol.

Well he ran 16:52, so tempo pace for that fitness is 5:52. So he was well into the junk mileage range.

BagoXC25 wrote:Well he ran 16:52, so tempo pace for that fitness is 5:52. So he was well into the junk mileage range.

but as the tempo gets longer, the pace gets slower. 6:20 sounds like a reasonable 9 mile tempo for him. hell, i ran 16:58 on a certified course and 9 at 6:20 would be a race effort for me basically. but then again, i've always raced beyond what my training has suggested i could do

BagoXC25 wrote:Well he ran 16:52, so tempo pace for that fitness is 5:52. So he was well into the junk mileage range.

6:20 pace would not be junk mileage pace. 7:45+ would be.

whats junk mileage?

i think of junk as mileage that is so slow it has no benefit. 6:20 is not junk mileage by my definition