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原帖由 Mike_Li 於 2009-8-12 09:24 發表
11-08-2009
Total time : 1:19:13
Distance: 13K/8 mile
Tonight have a 8 miles run with 4 miles tempo run. Temperature around 27 C and I started at 9 p.m.
Warm up with a easy run for 2 laps (mile per ...
Mike ching, weight training and interval will probably not help your tempo run at all. I am going to bet that the weather was too hot for you to run a decent tempo. In hot weather, you can try running your tempo a little slower.
I am also wondering how did you come up with your tempo pace. Did you use a recent half marathon race time? Or did you use one of the running calculators, like the McMillan Running Calculator?
Just a suggestion. Daniels' Running Formula prescribes that if the tempo run takes more than 20 min, the pace should be scaled down a bit, or that it can be run with up to a min break after every mile (~1609m or just 1600m). So, you can choose to keep the pace but take either a 30 sec or 1 min jog rest after 1600m. And it could be something like, e.g. 4x1mile@tempo pace with 30sec (or 1min) jog. For me, I choose to slow down my tempo and run continuously. But many fast runners here prefer to keep the pace and take a short break in between.
[ 本帖最後由 佐治男孩 於 2009-8-12 12:56 編輯 ] |
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