Ok i'm kinder confused about our training plan, Aberstar!
So is the point of this weekend a 6m "tempo" run and then a 7 mile "long" run? and then next week it's 6 mile tempo again but then 12 the next day? And so on until we get to marathon day?
Greg is talking about trying to get out me out on a track for tempo running - if anybody'd care to join!
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wait where are you reading "tempo" on that schedule? I remember seeing it somewhere too but in the running doc it says "6 m pace" and then just "7"...
ReplyDeleteThis week there is a pace run. I think there is a slight difference between "pace" and "tempo" (I think) In pace, you run the whole distance the pace you plan on running the marathon, and tempo I believe you run slower the first couple miles. Pretty darn hard for the middle couple miles and then cool down for the last couple miles.
ReplyDeleteWhen it says "pace" I don't think it matters if you actually do pace or tempo as long as you are going at a harder effort than normal. It's all about getting your muscles to not just go far (which is what the long runs do) but to go fast (which is what these runs do).
The back to back 6 miles on Sat and then 12 on Sunday thing, I believe is the crux of Higdeons plans. He doesn't give you time to recover fully in between the two runs. So you're getting more out of your 12 mile run, than if you had JUST ran the 12 miles fully rested. But you're at less risk of injury breaking it up the two days, then just going out there and running 16 miles instead of 6 one day and 12 the next.
Also, on Saturdays some runs are "pace" (or tempo, however you want to do it) and some are just "run." The "run" days, you just do a nice, slow pace. The "run" days are usually on recovery week or the taper weeks, so they're there to help prevent injury.
Go ahead. Ask me when the last time I went for a run was :(
:-/ is there anything we can do to halp? this is a lot harder since we're not all living together! and I feel bad you don't have a support system at home, Chris isn't probably very motivating/helpful?
ReplyDeleteit does seem like your life this summer has not be going in a way that's ideal to keep up a training program. I hope you're not beating yourself up over it!! you're still the heart of Team AWESOME. Probably it will get easier once you're done moving. Does Candy run?
anyway THANKS for the clarification on all that!
Very excellent explanation Amber! I thought pace and tempo were the same thing, so that's how I jumped to that conclusion. That makes sense about breaking it up a bit, but still not giving you a full rest day before a long run.
ReplyDeleteyet another runners world article from Greg, on tempo runs: http://www.runnersworld.com/article/0,7120,s6-238-267--11909-0,00.html
I'm sorry it's been awhile for you, Amber! Maybe we could meet at a track out closer to Centreville this Saturday and we could all do "pace" laps? If we're all going in circles around each other, it'll be more friendly than spreading out for miles along a trail! And we could all wear our running skirtz :)
that plan could work for me! Saturday or Sunday, either one.
ReplyDeleteOh Dear, Greg has bogarted me into Washington & Lee track running on Saturday. Prob early, like 7am. He invited all of our relay team, and you guys are certainly welcome as wellllll! And I can still do a group runzo on Sunday!
ReplyDelete