Here is the email Tom Smith sent out yesterday. My Tom did this all last summer, whereas I could never roll out of bed that early. Email Tom Smith at bike@ipcycles.com if you want to be added to the weekly TRF list or get the chart he sent as well. Everyone who did it last summer saw positive changes in their races.
Tracy
OK all,
The Marathon is over....The State meet is Friday and Jim Bush is only days away...and it's time to get started on our TRFs. It all starts this Friday.
Who should TRF? Anyone who wants to run faster in any race from the mile to the marathon. Tempo runs are medium-length runs that elevate your heart-rate and really teach your body to deal with the burn of faster-paced running. After tempo-run training, you'll be able to sustain a higher work-load and resulting pace over any racing distance. Who wouldn't want that?
Here are the details......We'll meet at the Fargo South Track and warm-up. We all need to get 'er done in time for work so everyone should be there and warmed up...toes on the line...at 6AM...Yep, I said 6AM. In past years we've had 20 or more people manage to make it at that ridiculous hour. I too thought that it was crazy...then I ran a few mornings on the cool, still air. You can too. I usually get there about 5:40 for stretching and warm-ups. IF you have an HRM...bring it. Heart Rate is a great way to focus this type of training.
This week we'll all get into the swing of things with a 20-minute run. I've attached a little chart that relates a recent 10k pace to what you might expect to run for splits in a tempo run. The chart shows splits for a 5k....some will run a little more than 5k, others will run a little less, but the splits should be pretty close. I'll help you get into groups so that you can run the laps with a few others....motivate and encourage your pace-group.
Maybe you've looked at the chart and said, "I can't run that!" Well. you can't if you don't try. Remember, Long Slow Distance results in Long Slow Races...It's time to hit the TRF
Tom Smith
Subscribe to:
Post Comments (Atom)
12 comments:
Thanks Tracy, Sounds like alot of work. I had a GREAT time last night. Lots of laughs, we are such an awesome group. I did want to hear a few more personal race stories, guess I will catch those on some of the long runs I will be doing for the next 11 months!!!!!
K, I don't feel like bundling up to run tomorrow, so I am bagging out. I know Krista was interested. So hopefully thru the blog today, the WHORs can figure out who is interested.
PS.....HAPPY BIRTHDAY SPLASH!
Who is going tomorrow? I think I'm interested. Hopefully, I'll see some of you at Fargo South. I've NEVER done speed work (ok, i did a couple fast paced runs on the treadmill this year, but that's the extent of it). Anyway, I'm looking forward (kinda) to speeding things up. Thanks for the information, Pinky!
Kathleen
By the way, Happy Birthda! are you wearing your new panties? Have fun int hem! And, thanks so much for your certificates. They're perfect! I'll treasure mine forever.
Thanks for the info, Tracy! I am absolutely interested in the Friday tempo runs. I need to take a few more days off to kick this cold but hope to be ready and running by next Friday.
HAPPY BIRTHDAY SPLASH!!!!
D
Tracy-
I'm going to try to be there. I'll be there at 5:40 for warm up. Hopefully we'll wrap up by 6:30 as I have to hop it home so DH can get to work!!!
Krista talked about meeting at the Y Friday morning at 5:45 for a short run. Are people going to do this instead or are some still running from the Y??
I'm not ready for a tempo run this week, but I will be next week. I'd rather run short and slower from the Y if anyone is still meeting there...
I'm going to skip out for another week, so not running tomorrow, but I'd love to do a tempo run next Friday!
I will meet at the Y downtown tomorrow at 5:45 for a short, slow run. Who for sure will be there?
on second thought, i'm going to go for a four mile, slow run tomorrow morning. i am definitely into the speed training, though. need it. i'll be there enxt week. tracy, is there a cost for this training? let us know. thanks, and happy pink birthday miles!! ;)
No charge for TRF's. Just go when you can. I'm not running tomorrow and it's SPLASH's (Jill) birthday, not mine.
Happy Birthday Jill!
Tracy
I will be at the Y tomorrow for a short, slow run.
See you at 5:45!
Benita
Okay, Madame B. See you for sure in the a.m. I hope you are serious about slow :) (I'm only three weeks into running after 5 months off you know)
Post a Comment