4 Tempo Run Workouts to Tune Up Your Training | Active.com
Hey Rx2 Runners,
This article has some suggestions for tempo workouts that would be great for your mid-week runs. In your mid-week runs, you start to integrate the speed you've been developing at track into a longer run. So you'll go faster than you do on our long runs for segments of the run, but not necessarily the full distance.
Check out the four suggestions and try them out for a mid-week run.
Hope to see you Saturday for the Salmon Bay Industrial Loop!
The Rachels
Thursday, May 12, 2011
Saturday, April 16, 2011
NEW TRACK TIMES!!!
Due to all that yimmer yammerin' last week at the track, we've decided it would be easier to train around the people threatening to call the cops on us. So, two new times:
Either run the track workout (posted under the "track workout" section) with Rachel D @ 4:50-6pm
or
late night action
7:30-8:40
Same location. In 4 weeks, when those darling people go away, we will resume the previous schedule.
Sorry if this has caused any inconvenience for anyone.
Either run the track workout (posted under the "track workout" section) with Rachel D @ 4:50-6pm
or
late night action
7:30-8:40
Same location. In 4 weeks, when those darling people go away, we will resume the previous schedule.
Sorry if this has caused any inconvenience for anyone.
Saturday, April 2, 2011
Welcome Runners!
This is the Rachel x Two blog where we'll be posting the meeting information for our weekly long runs, as well as our detailed track workouts and supporting resources about running and fitness in general. Check back often and Please Comment!
Friday, February 11, 2011
Tips to Deal with Burnout
It happens. You've been training for a while, and you're starting to get bored or burnt out. Here are some tips to help:
1. Change the place you run. Drive somewhere nice (Lake Youngs, cedar river trail, iron horse trail)
2. Wear music.
3. Leave the watch at home. Go run by feel rather than by data. Remember when running was fun instead of how far? how fast? how much elevation? Garmins et al are great for training, but every now and then...just run.
4. You head out for a 9 mile run, but you really aren't enjoying it. Run half the distance and re-evaluate. If you're still not into it, head home. It's ok to fall off the program a bit.
5. Run with a friend(s). You've got a running group now. Try to get someone to run with you on the days we don't meet.
6. Run point to point. If you can have someone pick you up somewhere, it is psychologically easier to run to something rather than to circle around / do an out and back.
7. Cross train. Biking hills, skate skiing, cross country skiing, swimming etc: any cross training cardio that gets your heart rate up is a good substitute for a run day.
8. Run less. If you do cross train, you can get away with 2-3 days of running a week and still be able to do half and full marathons.
9. Pamper. Look at the schedule to a day when there is a long, hilly run. Schedule a massage for later that day.
10. Eat. Sounds obvious, but are you eating pre-workout too? Are you making sure to carry a gel with you to keep you going?
1. Change the place you run. Drive somewhere nice (Lake Youngs, cedar river trail, iron horse trail)
2. Wear music.
3. Leave the watch at home. Go run by feel rather than by data. Remember when running was fun instead of how far? how fast? how much elevation? Garmins et al are great for training, but every now and then...just run.
4. You head out for a 9 mile run, but you really aren't enjoying it. Run half the distance and re-evaluate. If you're still not into it, head home. It's ok to fall off the program a bit.
5. Run with a friend(s). You've got a running group now. Try to get someone to run with you on the days we don't meet.
6. Run point to point. If you can have someone pick you up somewhere, it is psychologically easier to run to something rather than to circle around / do an out and back.
7. Cross train. Biking hills, skate skiing, cross country skiing, swimming etc: any cross training cardio that gets your heart rate up is a good substitute for a run day.
8. Run less. If you do cross train, you can get away with 2-3 days of running a week and still be able to do half and full marathons.
9. Pamper. Look at the schedule to a day when there is a long, hilly run. Schedule a massage for later that day.
10. Eat. Sounds obvious, but are you eating pre-workout too? Are you making sure to carry a gel with you to keep you going?
Thursday, February 3, 2011
This Saturday, February 5th at 9:30am - Essential Bakery on Madison
This week's run starts at Essential Bakery on Madison and MLK Jr Way. Our route will take us through the Arboretum, past MOHAI, across the Montlake Bridge, behind Husky stadium and around a loop in the Union Bay Natural Area. We'll have 6 and 8.5 mile options. We've had great showings lately for Saturday and Tuesday runs. You all are committed! You're getting some solid running into your legs and are well on the way to conquering Mercer Island!
Wednesday, January 26, 2011
Be sure to check the training runs schedule for this week's meeting place in Ballard.
Try to carpool if you can.
Great job at the track last night. Here was the workout, so you can log it:
1 mile warm up
3 x 400 @ mile pace -10 sec / per quarter
2 min rest between each
2 x 800 @ mile pace -5 sec / per quarter
1 min rest between each
1 mile @ goal pace -30 sec OR average pace from last week.
1 mile cool down
Try to carpool if you can.
Great job at the track last night. Here was the workout, so you can log it:
1 mile warm up
3 x 400 @ mile pace -10 sec / per quarter
2 min rest between each
2 x 800 @ mile pace -5 sec / per quarter
1 min rest between each
1 mile @ goal pace -30 sec OR average pace from last week.
1 mile cool down
Saturday, January 22, 2011
Saturday run 1/22-Seward Park
Nice job running the hills today.
We all set off at a pretty fast pace. We can break into more pace groups next time, so people don't feel pressured into going faster than they want to.
Beginners ended up at about 6.2 miles, and intermediates were at about 7-7.5. Sorry for that. I think I underestimated how much mileage the hills would add.
Get out for a long walk or ride tomorrow to get your legs moving.
See you at the track on Tuesday.
We all set off at a pretty fast pace. We can break into more pace groups next time, so people don't feel pressured into going faster than they want to.
Beginners ended up at about 6.2 miles, and intermediates were at about 7-7.5. Sorry for that. I think I underestimated how much mileage the hills would add.
Get out for a long walk or ride tomorrow to get your legs moving.
See you at the track on Tuesday.
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