Try a tempo run.Tempo runs can help raise your lactate Lactate A salt or ester of lactic acid (CH3CHOHCOOH). In lactates, the acidic hydrogen of the carboxyl group has been replaced by a metal or an organic radical. Lactates are optically active, with a chiral center at carbon 2. threshold without running you down at the same time. A tempo a tem·po adv. & adj. Music In the tempo originally designated; resuming the initial tempo of a section or movement after a specified deviation from it. Used chiefly as a direction. run is a 20- to 30-minute "comfortably hard" run. Your pace should be one that you could sustain for about an hour--faster than your usual easy pace, a little slower than your 10K pace. Avoid the temptation to crank up your speed, even if you feel like it. After a warm-up of about 10 minutes, hit your tempo pace and hold it for the full 20 to 30 minutes. Cool down after a few faster strides--four or five 20- to 40-second bursts at about race pace. Always follow speed work with a rest day or easy training. A regular habit of tempo runs will improve your ability to produce and maintain speed. (Daniels' Running Formula, by Jack Daniels Jack Daniels may refer to:
Kinetics (classical mechanics) That part of classical mechanics which deals with the relation between the motions of material bodies and the forces acting upon them. , champaign, IL, 287 pp., $16.95, available at a discount to members at www.americanrunning.org) |
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