Wednesday, November 11, 2009 - Ryan

Ryan Hall - Half Marathon Tempo Runs

Just finished my first tempo run for RNR NOLA training. I will say, tempo runs are the runs I dread the most. Simply put, tempo runs are basically a shorter run at / faster than race pace. They are meant to improve your lactace threshold pace (how fast you can run before the lactate (lactic acid) level in your muscles and blood increases rapidly). The higher your lactate threshold, the longer and faster you can run. Mentally, tempo runs let you know how fast you can run. This becomes very beneficial during races when you know that, if you had to, you could run faster because you have in training.

My workout called for a warm-up mile, 4m @ 5:56 pace, and a cool down mile. I went out too fast on my first mile, and paid for it on my last mile. I dont think I've ever run 4 miles at a sub-6:00 average pace, so this was a first for me.

Garmin Connect - Activity Details for RNR NOLA 3

Here is a link to a good article on tempo runs:

Tempo Article

I won the eBay auction for my Lunartrainers. $49.50 including shipping. Looking forward to getting those and tracking the miles I put on them. I'm thinking I can get 300 - 350 miles out of them.

While bored at work, I found this humorous Nike running commercial:

I Am Not a Runner