Day 1 week 12 – Hill To Tempo

9/12/2016 – 3.3 miles (warm up), 8 x 45 sec hill repeats,  3 mile tempo at race pace (8:00 to 8:10 pace), 3.3 miles (cool down)

Resumed my speed workout today.  The hill to tempo is a marathon specific workout that aims to improve muscular endurance by fatiguing the [fast and medium twitch] leg muscles on the hill and then push the slow twitch muscle on the steady runs.

My time for the steady runs were:  8:21, 8:17, 8:02.  So, my legs were tired from the hill repeats, but I was interested in bringing my pace down so I can get a good feel for the race pace which happened on the last mile. And at the same time pushed the slow twitch muscle.

Other notes: kept a good posture throughout, no blister afterwards (10+ miles), in addition to the legs, my feet were tired toward the end.

Do you know your ideal training pace? Check out the McMillan Calculator.

This entry was posted in marathon training, training technique and tagged , , , . Bookmark the permalink.

Have You Got a Buddha Moment?

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s