Everything I’ve read said you really need to take a few days off after a race. The general rule of thumb, Hal Higdon tells me, is one day for every mile of the race. Really?? Do you mean to tell me that Hal took 26 days off after each of his 111 marathons? Maybe not complete days off, but no hard running for 26 days? I still don’t believe it.
So I ran my first half marathon on Sunday. I did take Monday off (from running), but I did do a fairly tough weightlifting set. And I probably should have taken today off too. I sort of did, meaning I didn’t run this morning. But since I’ve done so many Tempo Tuesdays in a row, I didn’t want to break my streak. And it’s Tuesday night… and my Training Peaks page is just staring at me with a big zero for miles run this week. So I did a quick run tonight.
I made a note to myself since I don’t know what the hell I’m doing when it comes to tempo runs, to figure it out and do them right. So I did a little more research and learned that basically, they start with a slow/medium run, work up to near lactate threshold pace in the middle for 20-40 minutes, and then back to slow/medium for a cool down.
Right now I’m approaching this as: run one mile at about 70%, run the next 2-4 miles at near LT (~88-90%) and finish with an easy mile back around the 70% level. Tonight’s run was on the treadmill. The following are my splits:
Mile, TM Speed, Time, Avg HR
1, 6.0, 9:52, 151 bpm
2, 8.0, 7:46, 170 bpm
3, 8.0, 7:28, 176 bpm
4, 6.0, 9:58, 160 bpm
Ideally, to make this a more productive workout, I’ll need to be able to run the middle 4+ miles at very close to my lactate threshold heart rate of 90% or 177 bpm. And from what I have been reading, as I increase the time/distance I can maintain this level of effort, my anaerobic threshold will increase as well as my stamina and overall fitness. I guess we’ll see.