Training Tuesday: Running Economy

Yes.

Yeah, I had a great session, great long run session.

Did you? What was it? I did a classic I used to do years ago and felt pretty good about it.

Well, I did a 1200 and 400 workout, which went very well, but that's not the one I'm going to outline.

I did a broken tempo long run.

Three miles on, mile off, two miles on, mile off, mile on.

So six miles of quality.

But a whole mile in between at like, I'm not going to call it float

effort, but there was purpose to it.

Yeah.

Do you run that one at like an easy run pace or recovery run

pace? I'm going to say easy run pace because I was running like 640 for my off mile.

Yeah.

So easy run pace, not like I'm recovering from anything, but it's real simple.

Two mile warmup, do some 30 thirties and within that warmup and then three mile on tempo, roughly half marathon pace to marathon pace.

And then a mile off two miles back on definitely at half marathon pace or faster.

And then the last mile, see what's left in the tank.

And I had, I ran five Oh one for my last mile after all that work.

Uh, and I felt in control.

So I think I went five 35s for the three, five 23 for the two and then five Oh one for the last one.

I just felt really productive and in control.

We have these cooler mornings now and it's funny how the heart rate responds.

You know, it's like a free five beat per minute buffer you didn't use to have in the summer.

And so, um, felt productive.

You can't fake stay power work.