What are the workout protocols?
We have two workouts that we rotate: 1) Tempo run from Hydro Street to No Name Creek (aka French Creek) or 30 minutes whichever comes first. This is an anaerobic threshold workout requiring attention to pacing so that the pace is constant for the entire 30 minutes. As the graph shows I maintained a relatively even pace but did drop my heartrate on both the flat section leading to the rock arch and the downhill section just before No Name Creek. The first 10 minutes should almost feel easy with a gradual build up of the effort required to maintain the SAME pace. There should not be MUCH build-up because it is a tempo run but non-the-less the effort does increase and usually the last five minutes or so one should be a tad uncomfortable but NOT racing!!! Progress is marked by how far up the trail you get in the 30 minutes with the goal being that the SAME effort over time gets you farther up the trail. This will help increase the pace that a given effort will produce or, as they say, rais
