Day 2 Week 15 – Alternating Tempos & Pacing

The purpose of the alternating tempos is to teach the body be more efficient at clearing lactate while running fast.  In other word, more effectively use lactate as a fuel source and run faster or farther with less corresponding fatigue (source: runnersconnect.com).

The schedule for today is:  2 mile warm up, 6 miles at (8:00, 7:40, 8:00, 7:40, 8:00, 7:40, 1 mile cool down.  And what perfect opportunity is there to practice my pacing at the same time.

And my times are as follows:  10:07, 9:42, (8:34, 7:39, 7:55, 7:30, 8:18, 7:37), 8:21*  Interesting enough, my faster miles are closer to targets than my marathon paced miles.

I am happy with the results.  During the alternating tempos, I hold my pace on mile 1, so not to run too fast.  Mile 2 & 3 are close enough, I consider them on target.  Mile 4 & 5 are faster and slower correspondently (could be the lactate clearing trying to catch up).  And mile 6 a little fast.

Noticeably, my pacing has improved. Overall, a good workout.

mile one two three four five six
time 8:34 7:39 7:55 7:30 8:18 7:37
delta 0:34 -0:01 -0:05 -0:10 0:18 -0:03
% de-viation 7.08 -0.22 -1.04 -2.17 3.75 -0.65
  • *The cool down mile might be a bit short based on where I stopped.
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