M'kay

April 29, 2024

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Location:

Eatonville,WA,USA

Member Since:

Nov 01, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Short-Term Running Goals:

Regain consistency.

Build up slowly and come out strong.

Regain "speed" (relative)

Finish WR50 again.

Improve at Cascade Crest.

2013 Races:

Capital Peak Mega Fat Ass 17M (1/19) - 2:48:48
Yakima Skyline Rim 50K (4/21) - 7:16:20
Grey Rock 50K (5/13)
White River 50M (7/27)
Cascade Crest 100M (8/24-25)

Long-Term Running Goals:

Find my true running potential, then exceed it.

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Stinson B Lifetime Miles:						982.34
Hoka Stinson Evo Lifetime Miles:						452.95
Altra Provision Lifetime Miles:						139.73
Altra Torin Lifetime Miles:						380.08
Hoka Bondi 2 Lifetime Miles:						706.15
Hoka Mafate 3 Lifetime Miles:						81.12

Wed, Oct 14, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

LM warmup, 6 miles in ~ 47:36, 7:56/mi, HR 148, w/ 10 x 10 sec hill sprints at mile 3 hill. 1 mile cooldown walk w/ dogs & stretching.

Light rain (56F). Legs still sore, especially hamstrings and adductors. Easy effort today, excluding the hill sprints, when were nice and strong. Time estimates were because garmin decided not to like the weather and stopped responding twice, so even the 10 sec sprints were estimates.....if anything, I went over, not under. Hope the legs get better for tomorrow's tempo intervals.

NB 769 - Blue Miles: 6.00

Night Sleep Time: 8.50	Nap Time: 0.00	Total Sleep Time: 8.50

Comments

From Snoqualmie on Thu, Oct 15, 2009 at 10:22:29 from 24.18.192.33

So, if you don't mind my asking, what are the benefits of tempo intervals vs. a longer, continuous tempo run?

From Dale on Thu, Oct 15, 2009 at 10:41:05 from 69.10.215.11

I think they both have their place. Something to be said for variety. Under the Hudson-esque type plan I've constructed for myself, I reserve the longer continuous tempo run days for half-marathon paced running. On Tempo Interval days, I'll *try* to run the first at HM pace, the 2nd at 10K pace. The break between intervals makes it more manageable. I think the theory is that the break in intervals allows you to run more/faster than one continuous tempo interval. For me, it's really a mental help to break it up into two 15 minute blocks, especially if I'm going to pour it on over the last one.

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