It was Tempo Run Friday at CrossFit NYC!
That means on the hour from 6am through 8am, I had three different classes of runners who ran a tempo run.
Since most of the runners were new to tempo runs, I broke it up into intervals. For example, we
ran at ‘tempo’ pace for 2 minutes and then slowed the next minute before re-entering a tempo pace for another two minutes. The idea is to build their stamina at a pace that would be the equivalent of :10 slower than their 10K race pace. The more minutes that we can accumulate at this pace, the quicker the body is taught to more quickly clear out the lactate build-up in the muscles. In layman terms, this means that the body will delay the muscle burn brought on by lactic acid.
Tempo runs should absolutely be a part of every runner’s weekly agenda. Not only do they help delay the muscle burn that inevitably happens, but they also help increase your VO2Max (that’s your body’s ability to take in oxygen and use it to make energy in the muscle). This happens because incorporating tempo runs actually helps produce more capillaries in the muscle. More capillaries mean more oxygenated blood getting to the muscle, which translates to more energy and ultimately into a faster runner.
So, check out my runners below and hit me up at CrossFit NYC every Friday for my tempo runs! You don’t have to be a member of CrossFit to run with me. Sign up and pay the drop in rate and meet me at the 28th street box each Friday at 6am, 7am, or 8am.
Also, many of my runners, including myself, are training for the September Urban Assault Adventure race. It’s the Civilian Military Combine. If you haven’t registered for this amazing race in Brooklyn, do it here and get into my CrossFit Endurance WODs each M, W, and F at 6, 7, and 8am and let’s get you race ready!!