8r4d After another Tuesday tempo training run, we wander back at a more leisurely pace. Our marathon training is broken up into various types of training and #tempo runs are meant to be run at an elevated heart rate to increase your endurance and stamina. We do a casual warm up run out to a regular starting point that also happens to be the start of a good long 4 km flat and L-shaped path. Warmed up you kick up the speed to a pace you can just barely sustain for the duration. We start with an 8 minute out then 8 minute return run, totalling 16 minutes and then add a minute to each in consecutive weeks, so 9+9 then 10+10 and so on. Tonight we did 14+14 for a total of 28 minutes of sustained threshold #running. Or booting it and really hauling ass, in technical terms. It hurts in the moment but pays off on the race course. #runcrew