re: Official Running Log/Marathon Training Thread

I'm getting jacked boys. Up to 147 lbs from 141 lbs about a year ago. Any tips on how to keep all of this new muscle from bouncing when I run?

Seriously though, I feel a good bit stronger and heathier during and after my runs now. Running so many miles last year at 141 lbs left me feeling like shite a lot of the time. If I get to 150 lbs I'll post some nudz.

I made my race goal of under 180 @ 6ft but I'm still flabby and really need to get better with nutrition.

I'm going to get a bodyfat analysis and will probably need to be between 165 - 170 to be in the best running shape.

Will someone explain to me what a tempo run would look like right now when I’m not training for anything specific? I just want to work on keeping and holding pace at some speed. Should I be aiming for a few miles at 5K plus 30 or so?

Tempo takes on a lot of meaning in pace work but for your specific question, you’d be referring to lactate threshold pace. That’d be around 25 seconds off your 5K pace. Something that you can hold for 30-50 minutes and does not feel particularly comfortable but is sustainable.

Other “tempo” paces

Marathon tempo = Marathon Pace
Half tempo = Half Marathon Pace
Steady state = usually about 10-15 seconds slower than marathon

Basically used to describe any pace work for a race distance.

I hear plenty of people interchange the terms 'lactate threshold run' and 'tempo run'. While it's not wrong to use the two terms to describe the same pace or perceived effort, I have always referred to LT runs at around the same pace as Burt describes (5k + 25 sec), while using the term tempo to refer to those runs at or slightly slower than my HM pace. I only write this for those find themselves taking advice from other runners. Make sure you get clarification when that person uses these terms.

Am I right Burt?

Here is all I know-->

My coach programs my LT runs right where BRM & BnG said, 5K + 25 seconds

One day I ran my LT 800's way too fast (5K -15 seconds) seconds and he politely ripped into me. I crossed into an entirely different workout zone and almost knocked my week out of balance. Impacted a different system than what he was trying to work.

He asked me if I was trying to impress the soccer moms walking around the track and told me to stick with the plan moving forward hahah.

tempo is my marathon pace.

quote:

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tempo is my marathon pace

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I wish I had a marathon pace I just wanna keep this first one under 4 hours.

tke_swamprat,

I have one and love it. I'm not hard-core enough to run without music so I have no shame!

I have multiple Spotify playlists on it , it syncs to my headphones in seconds , and has not given me any issues.

I have one and love it. Run with my phone in a flipbelt so really didn’t need the music but it is great for mowing the yard. Zero complaints.