Tonight, I decided to incorporate a tempo workout into my running routine. Tempo runs are crucial to any long distance training program, because they teach your body to run faster before your body gets fatigued. According to Runner's World magazine,
Studies indicate that the best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.According to my usual pace, my tempo runs should be around an 8:45 min/mile if I want to run a sub-2:00 half marathon, my goal for this half. I decided to make it a tougher workout since I had a lot of energy, and I tried to do negative splits over the span of my 4 mile run.
According to my Garmin, I achieved my negative splits until the last mile where I left central park and was weaving down and around blocks and dodging cars, which ultimately slowed me down a bit. Needless to say, I thoroughly enjoyed my workout and I was proud of my speedy run in the rain!