Extended Tempo Runs

In the September issue of Runners World there was a long article covering various tips from at least 10 notable elite runners.  Pete Pfitzinger, top American finisher in the ’84 and ’88 Olympic marathon, talked about the value of Tempo runs and suggests lengthening them.  So, you might start with a couple mile warm-up and 20 minutes of tempo, Pfitzinger suggests lengthening this gradually.  This fits my running temperament. 

I was planning on putting more Tempo runs into practice weekly until Chicago, but Saturday I did a 16 mile reverse split and figured I could save it for Wednesday.  Then Sunday, as I got out along the river hitting my running economy pace of 8:40, I was feeling strong.  So, at 4 miles, I picked it up to 7:10/mile for the next 3 miles.  It was hard, but easier than I had anticipated.  More importantly, it felt good without exhausting me.  Pfitzinger sees these tempo runs as a good substitute for some track/speed work.  He also likes it because the reduced likelihood of injury.  So as I start my speed work phase of me training for Chicago, I will try to work in some additional Tempo runs.  These seem ideal for the co-ordination phase of my training.  So far, they feel good.