Day 25: Tempo Run Through Dickens' Rochester
The Art of the Tempo Run Today’s training called for a tempo run—a session I hadn’t done in a while. After a 10-minute warm-up, I embarked on four five-minute efforts aiming to keep my heart rate around 160 bpm. On paper, this isn’t meant to be gruelling, but reality, as always, had other ideas. Downhill sections felt like a chaotic waltz with gravity, while uphill sections tested my resolve (and my lungs). Between each effort, I had a two-minute recovery, where I did something that seems at odds with the notion of a “run”: I walked. Yes, walking—though not the dignified, hat-tipping variety, but the quick “please-heart-rate-drop” kind. After the walk, I transitioned to a slow jog, allowing my recovery periods to work their magic. Proper recovery isn’t just a luxury; it’s the alchemy that turns effort into improvement. The Science of Pushing Limits Tempo runs are one of the unsung heroes of marathon training. They’re not glamorous, but they quietly help increase your lactate threshold,...