5K Tempo Run..

Morning folks! Just back from my "tempo run" this morning as part of my HM training plan (1 x 5K recovery, 1 x 5K Tempo and 1 x Long, Slow Run per week).... I also did a 20K bike ride yesterday as I am clearly losing the plot!

After really enjoying slowing down on Wednesday and using heart rate to keep my speed down, this morning was the "tempo run" which is basically running at a higher heart rate and at "almost race pace" but not quite...

The result for me this morning was a few things...

1) Around 40 sec/km faster than the slow run - spot on!

2) Heart rate up around 10bpm over the slow run - spot on!

3) Recovery heart rate - 38bpm (ie. a drop of 38 beats per minute in 2 minutes after stopping) - very good!

4) Negative splits in the final 3K - WooHoo... Love those! Finishing faster!

5) Garmin recovery adviser says "26 hours recovery" - the old ticker is getting better at recovering! Woo!

I still do take off VERY quickly though it seems - even on my own!

This morning's run felt different to the recovery run (of course). The recovery run was "fun" whereas this was "enjoyable but pretty hard work". I can see how BOTH types help your overall fitness and I'm looking forward to trying for 11K (yep, 10% increase...) in a long, slow 1:17:00 on Sunday...

Happy running folks...

[Rockette]

Your doing great Aussie , but I must admit I'm not into all the stats stuff , I can't understand it if I'm honest ! I've got the garmin & heart rate monitor thingy but never used the monitor , & only use garmin as I run don't download , or upload whatever lol . Just to say looks to me your doing fantastic & well done

[Hidden in reply to Rockette]

Haha! Thanks Rockette...

Put it this way. I do one 35 minute 5K a week, I then do one more 5K at "almost race pace" which for me anyway is aiming for about 30 minutes or so... on the weekend it'll be 11K, then 12K, then 13K, etc, etc... long and slow...

All the stats are showing me are that my heart can do more without beating as fast as it used to and that it slows down a lot more quickly at the end of a run... all good signs of increasing fitness...

You know I love a good stat though!

[Net68 Graduate]

Hi

It might have been answered before, so sorry if it has. What is a recovery run? I too don't get all the stats but looks like you are doing well with your training and over all fitness. It seems to be coming together nicely

Happy running to you too

[Hidden in reply to Net68]

Thanks Net... people on here might chip in of course, but a "recovery run" is basically a "nice, easy run" that's quite a bit slower than your racing pace (or your hard workout pace). For me, this means that rather than aiming for "about 30 minutes" over 5K what I'm actually doing is deliberately going slower and aiming for 35 minutes or so.... think about it as "running at a speed where I could still have a good chat to someone beside me easily" - sometimes called "conversational pace"...

Going slower builds stamina and endurance - going flat out each time you head out just tires you out and puts you at higher risk of injury and/or burn out... by mixing up easy (or recovery) runs with faster runs and longer runs you get a good mix of things... throw in some intervals (fast sprints and then a jog to recover) and some hill training (deliberately running up and down hills) and you get a nice mix of workouts which help speed AND endurance...

Now - having said all that - bare in mind that I am training for a HM. I want to be able to run non-stop for 13.1 miles and finish in under 2:15... that means I have to train for endurance AND speed... It doesn't mean anyone else does...

Just getting out for 30 minutes, 3 times a week and running is perfect... I just have a 13.1 mile goal to reach so I'm trying to structure things a little bit... and I do LOVE a good plan and some stats...

Happy running!

[Net68 Graduate in reply to Hidden]

Thank you I am training towards 10km in October I am building up my distance at the moment. I really don't have much idea of pace, I don't have any gadgets lol but mostly I am just enjoying being out there, increasing my distance and staying injury free

Thank you again happy running x

[Hidden in reply to Net68]

You know what? Just finishing a 10K without stopping is the best feeling in the world... You've got plenty of time to get there and you'll love the feeling of completing it! Best of luck!

[AmberC Graduate]

Wow, Aussie, the way your going, you'll be picked for the Australian team either in Rio or on the Gold Coast!! Echos of Steve Way going on! You are doing so well, fantastic, keep up the good work and your regular posts....good to hear how you are progressing.

[Hidden in reply to AmberC]

Ha - thanks Amber! I think Steve Way and the Aussie team are safe for now, but it's nice to see a slow and steady improvement alright... That's one reason I like the gadgets... I can look back and see just how far I've come along in terms of distance/pace over time...

I am still enjoying it - long may it continue! HM completion is going to be some milestone alright!

[LightDark Graduate]

I have a question too!

What' s "Garmin recovery adviser says "26 hours recovery" mean? Is that different to getting your heart rate back down to normal level after a run? (I kinda hope so...)

I don't have a Garmin (still brooding over the cost!) so not sure about the technicalities - and all the BPM stuff in particular seems confusing!

Ta!

And well done - excellent negative splits!

[Hidden in reply to LightDark]

Thanks! Recovery adviser is a Garmin feature on the 620 with the heart rate monitor that helps determine how "hard" your run was and advises how long you should rest before your next "hard" run... Getting your heart rate back to "normal" is different... after 2 minutes cool down I drop 38bpm and within 15 minutes I'm back to normal...

Here's the "sales spiel" - youtube.com/watch?v=eAN2JKp...(Not working as expected?)

[LightDark Graduate in reply to Hidden]

Aha- fair enough - thanks for the vid i'll check it out

(although it does sound a bit advanced for what i need!)

[Hidden in reply to LightDark]

Oh - yeah - the 620 is definitely for the stats nerds...

[paul2014 Graduate]

Sounds like your training is going well, Aussie. Variety is, after all, the spice of life