Preblast: Devil’s Turn Hill Week

  • When:10/23/14
  • QIC: Honey Bee

Preblast: Devil’s Turn Hill Week

Devil’s Turn faithful: It is that time again.  Let’s head to Piper Glen for a tempo run through hills. We will launch from the 4 Mile Creek Greenway parking area at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.  See below for the options:

1) Blue Pill (standard) – Run 0.75 mile apartment loop, out to Piper Glen, run the Old Course loop and back to lot (perhaps with a little makeup distance down Bevington Place). All this done at a comfortable pace.

2) Blue Pill (aggressive) – Do all the above, but instead of a consistent pace, run 1.5 mile at “easy” pace, 1.5 miles at “marathon” pace, and 1 mile at “easy” pace.

3) Red Pill (aggressive) – Run the standard Piper Glen 6 mile route (too complex to list here).  Run 2 miles at “easy” pace building to 1 mile at “marathon” pace, 1 mile at “threshold” pace, 1 mile at “marathon” pace, then cool down with 1 to 2 miles at “easy” pace.

Find your applicable paces using your new 1-mile race pace in the following link:

A quote is included below from on the idea of tempo runs.

A Tempo Run of 30 to 40 minutes would begin with 10-15 minutes easy running, building to to peak pace for 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. (You don’t need to maintain peak speed for more than a few minutes toward the middle of the workout.)

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