SAT, 08 May 2010

I'll admit, I feel a bit truant. I haven't run with you monkeys for a couple of weeks now. I know that you are plagued with separation anxiety and your self esteem is slowly dwindling. 

It's OK pumpkin, I'm back - and I'm going to devote some good time to you. So please stop telling me that you are considering becoming an "exotic dancer", and that it is all my fault for not being around enough.

Let me learn you a bit:

Tempo runs are a critical components of any run training program. Tempo runs teach your body how to run at a fast pace for a long period of time. They also are critical in developing the mental concentration and toughness needed to run well. Training yourself to maintain a pace that is outside of your comfort level for an extended period is so important for faster running.

What's that you say -  what is a Tempo Run? 

I'm glad you asked, baby-cakes. Typically - A tempo run consists of a 10-15 minute easy warm-up jog, followed by a 3-6 mile run at about your 10k pace. At the very least, make sure that you are running hard during these workouts; you should not be able to carry on a conversation with someone next to you (read: flirt on your time, not mine). After that, you jog 10-15 minutes at that initial pace to cool-down your muscles. If you are just starting to run tempos, make sure that you don't exceed 20 minutes of hard running or you'll be beating up your body too much. 

But Manni, Why are Tempo Runs Important?

I can't believe you would ask me such a thing. Can't we just leave it as - Because I said so! Tempo runs increase your body's lactate threshold (in the spirit of unnecessary acronym usage, lets use "LT") The LT is the point at which lactic acid begins to accumulate in muscles. Lactic acid is a by-product of the body's metabolization of glucose, which is the numero uno energy source for running. An accumulation of lactic acid causes increased levels of acidity in the muscle issue, which may cause the fatigue and soreness that runners experience while being bitches. If a runner increases his/her/its LT through tempo runs, and will be able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue which in turn means that I won't have to read your negative Facebook updates followed by sad faces such as this:   :-(

When and where is all this going down?

Oh yeah, my bad - I thought you knew already. We will start pounding the pavement at 0900hrs. Get there a few minutes earlier so that you can stretch. The course taken will be down past Roosevelt Island and continually following the trail toward the Kennedy Center and back through Georgetown. Please refer to some of the previous maps to get an idea.

Points of consideration:

• It is important to refuel your body by re-hydrating and ingesting some quick release carbohydrates if you are going to hit the Saturday WOD. 
• If you're done at this point (and also, after the WOD) you best be drinking water and eating protein-rich foods to get the most benefit from your work. 
• I shouldn't have to tell you these things, but I will continually remind you to be smart about your body.
• Bring a time-piece with you so that you know how long you have been traveling (more details with that tomorrow, if need be)

In the first Jurassic Park movie, the Tyrannosaurus Rex wasn't chasing the Jeep - I was chasing both the Jeep and the Tyrannosaurus.

-Manni