Calling all overachievers: “Tempo” Tuesdays?

Welcome back to school!  I hope that you all had a nice break!

As January begins, I have an idea for distance running over achievers…how about adding a light ‘tempo’ run on Tuesdays for the next few weeks?  Not a full on lactate threshold pace…just a pace that is a little faster than your normal conversational pace.  I always found that some running at an ‘easy-medium fast’ was a good run up to starting a season.

Coach Greg McMillan (a really good coach and a good guy, Coach Greg coached my friend Josh Cox for a while and I see him when I am down in Flagstaff) calls this a ‘steady state pace’…here is Coach Greg’s description of a steady state run.

So for you overachievers…if you are feeling good, here is my challenge to you for the next few Tuesdays.  Get some running partners, warm up, then go for a steady state run.  This is a pace that is a little faster than conversational, but slower than lactic threshold.  An easy version of a medium pace, if that makes sense–it should not be stressful, and when you stop you should feel like you still have more left to go.  You should not be noticeably fatigued the next day.  This is NOT supposed to be a stressful run!  Try for between 20-30 minutes (maybe week one 20 minutes, week two 25 minutes, etc).  You can use the Palm Ave route–but if possible maybe find another route so that you won’t get too bored when we get back on that route in February.  Running back to school from Stevens Canyon could be one option, or using the RR tracks.  If you can find another route that is reasonably flat or rolling, doesn’t cross too many lights and has safe street crossings, let me know!  Maybe you will get a route named after you 🙂 

I don’t want you to burn out or overwork too early–you are young and this is a long season, we have plenty of time.  But for overachievers…a little steady-state running can be a nice preparation for the start of a season.  Give yourself a running start to the New Year!