The purpose of a tempo workout is to improve endurance by raising your lactate threshold. Lactate threshold is a measure of metabolic fitness and lactate's accumulation in the blood is used to evaluate the intensity a runner can keep over long long periods of time. Basically, the higher my lactate threshold becomes, the longer I can run at a high intensity.
The first week on the program I wimped out and used the treadmill to force me to keep the fast pace. All I had to do was push a button and keep moving my feet so I didn't go flying off the back of the machine. Last week I knew I had to face the music and hit the pavement, and luckily I found the perfect spot to do these tempo runs. Tacoma is quite hilly, with plenty of turns and stop lights on most of my usual routes and I didn't really think that would work for these tempo runs. Then I remembered Dock Street down by the Museum of Glass- it is relatively flat, there is only one stoplight (that I hardly ever have to stop for) and is a perfect one mile stretch! Oh, and the scenery is nice and there is a bathroom if I need it with a water fountain. Perfect, perfect, perfect!!
|The view from the parking lot where I start my tempo runs|
|The awesome scenery (minus the chain-link fence) of downtown Tacoma!|
Basically I run one mile down, turn around and run one mile back. Over and over. Tedious? Maybe a bit, but it is actually not too bad- I enjoy the scenery and the people down there are really interesting to watch. And I can use my car as a fuel/water station instead of carrying everything, so that is nice too. Mile 1- 9:35, Mile 2: 9:15.
|Railroad tracks and cool buildings near the 1 mile turnaround|
|Don't be alarmed- there wasn't a black hole where I was running- just my big thumb in |
the way of the camera lense!
|I know you have been missing a photo of my lovely, bright red and sweaty face! |