Question re: LSD, Tempo, Speed work

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2005-07-11 3:45 PM

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Subject: Question re: LSD, Tempo, Speed work

I think I understand most of this, but wanted to be sure, especially re "tempo" work.

LSD--pretty obvious.  go long and slow, not too much exertion.  kiinda like recovery pace.

Tempo--I'm least sure about this one.  I'm thinking just a little slower than 10k race (run) pace; a good effort, but not totally wasted.

Speed--intervals, fartleks, hills, etc.

Thanks for any input.

2005-07-11 3:49 PM
in reply to: #195178

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Subject: RE: Question re: LSD, Tempo, Speed work
2005-07-11 3:49 PM
in reply to: #195178

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Subject: RE: Question re: LSD, Tempo, Speed work

You may get varying opinions on Tempo, but I look at it this way: it's the pace at which I want to run my next race.  If it's just a 10K, then I go for that time; if it's a 10K AFTER a swim and a bike, then I try to run that pace. 

I also don't care if I leave everything on the run course after a tri - if I don't have enough energy to sprint out the last 100 yards, then I must've run hard enough...

2005-07-11 3:56 PM
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Subject: RE: Question re: LSD, Tempo, Speed work
Tempo runs. Well your mileage may vary but to me they are always run right below or above race pace. I cannot keep up above race pace for more than a mile.

Hills: Find a jill, run up, run down, repeat. Warm up first and cool down after about ten minutes or so.

Fartleks: Either "Let's see who can get to that post fastest" or Rund fast, run slow longer than you ran fast, run faster, run slow longer than you ran faster, run fastest, run slow longer than you ran fastest. You want about 4 minutes with a few for recovery, 2 minutes, with 5 for recovery and 1 minute with ten for recovery or you can mix it up differently. I wear a HRM (Timex, best fifty bucks I ever spent) and do it by heart rate as well as time. I know I am working hard at 148 bpm, working harder at 158 and busting my buns over 164.
2005-07-11 5:23 PM
in reply to: #195178

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Subject: RE: Question re: LSD, Tempo, Speed work

I've used the calculator at this address

http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm

to help as a rough guideline for training and racing paces. You put in your best time for a specific distance, and it gives you an equivalent pace for different distances and also gives a rough range for speed work, tempo runs, distance runs, etc. 

2005-07-11 6:37 PM
in reply to: #195195

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Subject: RE: Question re: LSD, Tempo, Speed work
That should read "Find a hill" run up and down someone named Jill and you might get arrested.


2005-07-11 8:55 PM
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Subject: RE: Question re: LSD, Tempo, Speed work
huskyboy - 2005-07-11 4:23 PM

I've used the calculator at this address

http://www.mcmillanrunning.com/Running%20University/Article%201/calculator3.htm

to help as a rough guideline for training and racing paces. You put in your best time for a specific distance, and it gives you an equivalent pace for different distances and also gives a rough range for speed work, tempo runs, distance runs, etc. 

What a great link.  And very accurate too!  I put in my 3:35 marathon PR and it produce my endurance workout paces and stamina workout paces EXACTLY what my VO2 max test stated.

Pretty cool. 

thx for the link.



Edited by Steve- 2005-07-11 8:56 PM

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