This high intensity workout will help work off some of those holiday cookies and candy you crammed in your mouth when you thought no one was looking. Speaking of which, did you know potato candy is not really all that good for you? You know, that white rolled up candy with peanut butter in the middle? Potatoes and peanut butter. Seems somewhat healthy.
This week, Coach Becky posted a #TipTuesday on the Runner In Training Facebook page (read it here) about running negative splits in a race. Negative splits happen when you run faster miles at the end of the race instead of your pace dropping as the miles add up. How do you run negative splits? Practice. And a lot of restraint.
A lactate threshold run is where you run a pace and effort that is right on the line of where your aerobic system switches over to anaerobic. In other words, in the aerobic phase, you are taking in enough oxygen to supply your blood and muscles for your activity.
This workout is perfect for getting your legs ready for a winter training cycle leading up to a spring race (Shamrock, Boston). If you reside in the Shenandoah Valley area, this would be perfect for preparing for the SVR Winter Series.
Are you training for a specific event, with a specific goal pace in mind? If so, the only way to reach that goal is to consistently run your goal pace during training. No, not all of your runs should be, or need to be, at fast paces. In fact, we suggest a ratio of 80/20 easy to hard effort training runs. If you struggle with goal pace in training, you will most likely struggle during the race.