Along with my Heart Rate (HR) training I'm adding in tempo running because it is recommended that I have at least one harder day of running per week. I decided to give tempo running a try, as there are a few benefits to doing so. With tempo running it helps increase the number of capillaries around the slow twitch muscles, it also will increase capillaries around intermediate fibers. It helps increase blood volume, including red blood cell count. For the non-cardio benefits is it increases the volume of mitochondria, MCT (a specialized transport protein), and aerobic enzymes in the slow twitch and intermediate fibers. Tempo running also increases the contraction acceleration of slow twitch and also improves running economy.
I’m still learning how my Garmin 235 works, so my first attempt results are a little out of sync. I tried to set up interval running with a pace alert, but I don't know if it is possible to do both. I'll need to look into it more. My Tempo run consisted of 3x10. I ran 10 minutes 3 times at a 8:23 pace, with a 3:30 minute slow jog in between. It felt a little too easy because that seems to be the pace for my HR training, so I think I’ll pick the pace up a little more to around 8:09 minute pace.
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