Tempo Sandwich

First off, last week I went over the 50 mile mark (running + 1/2 biking converted). I had said early on that I wasn't going to worry about speed at all until I got there. Well I am "there", time to think about speed, at least a little.

Today was my first tempo run. Basically, you do some easy running then some faster running then back to easy running. Not very complicated, but it is very important to getting faster. This is the run where the body learns to clear the lactic acid, or at least deal with it better. The goal is to run right at the pace where the acid creation exceeds acid clearing capability. The body adjusts, learns and adapts. You get faster.

I will do one of these a week.

Tempo 8
First 3 at 151 bpm in 26:52
Second 3 at 181 bpm in 20:45
Last 2 in 20:35
Total 1:08:14