coming weekend long running programe

Will run for 10 miles this weekend.
Start with 10 min warm up.
Then run for 1.5 miles at easy pace i.e. between 10 min - 11 min mile
run for 1 *4 miles at lactate pace i.e. 8.5 - 9.0 miles min with 2 min easy jog in between.
Then end with 4.5 miles of easy jog i.e. 10-11 min mile pace.

References:
http://www.runnersworld.com/article/0,7120,s6-238-244--10912-2-1X2-3,00.html
http://www.active.com/running/Articles/Your-Guide-to-Perfect-Pacing.htm

Post Tempo Run experience

Things started very well, but for some reason this was not the most enjoyable of all the runs. I was feeling really sluggish and felt like dragging myself, result speaks itself. I could barely complete 45 min Tempo.
I am not sure of the reason possible reason could be
1) Crappy junk food the previous night
2) went out empty stomach
3) Heat & Pollution , as I started relatively late
4) Should do some of strength training on alternate days
5) Plain not my day !!!
The result can be viewed on the garmin site
http://connect.garmin.com/activity/15004459

Tempo Run

Will go for tempo run following this schedule
10 min easy warm up jog
45 min run @ 85% heart rate ~ 155
10 min cool down.
I will see if continuous 45 min is too taxing will break this run down to 10 min hard @ 85% and then 5 min relatively easy rin @ 75% ~ 135 and run this 3 times.

My first billat

Today once I went out for running did my normal stretching in the field and started my forrunner only to realize there is hardly any charge left, was on double mind whether to call it at day and do billat the next day or do it manually un aided by external gadgets (read forerunner). Decide to do later and ran as fast as I can for 30 secs with 30-40 secs of brisk walking and boy by the time I finished my last run it became brutal my heart was pumping faster then I ever felt before and me sweating profusely I felt as if my heart has pumped out lots toxins and 3 hrs after that run I am still enjoying that feeling. Glad I did that though I have no clue how I performed as there is no feedback or any way of judging my run but over all it was very satisfying. Will do a rerun of similar run may be next week and see check out how it goes. Till then I will savor this feeling stay tuned ....
Take away point of the day be aware of all the gadgets you are dependent on :)

Stay tuned for my 1st Tempo run coming this weekend

Thought to pen down all different articles that I came across, off late I came across lots of different articles each better then other but most of the time I ended up reading and only forget what I read as soon as finished reading and never tried of the suggestions from those.I intend to use this blog to pen down or copy what I read and use that as training for subsequent routine.

Stretching:
What can beat yoga, will put up the list of stretching exercises both pre and post running streaches.

Running:
Ground 0:

You know your age.

220 - Your Age is your maximum heart rate (MaxHR).

---

An ideal performance in a race is at speeds which correspond to the following heart rates:

1500 m race: 96% MaxHR

1 mile race: 95% MaxHR

5000 m race: 89% MaxHR

10000 m race: 85% MaxHR

Half-Marathon: 81% MaxHR

Marathon: 79% MaxHR

Tip 1: Warm up properly and instead of starting empty stomach do eat some thing light.
Stay hydrated through out.
The best way things worked for me was to walk for 3 min and run 1 min, next walk 2 min run 2 and last 1-2 min walk. This helps to up your heart rate and warms you up nicely.
I have tried this and it helped me prepare for any run short or long.

Different training routine:
Since I have already done some of long distance training, I will go for "The Billat" next.
Scheduled Run on 9/30/09
Will do a warm up run for 12 min based on above pattern, then follow that with
15 cycles of 30:30 i.e. 30 sec run @ 95% of max HR = 173~175 and follow that with 30 secs @ half the speed.
Reference link for this run:
http://www.runworks.com/about258.html
or run in this fashion
Run four times for five minutes with a 2 1/2 minute recovery jog in between.
for 5 min run @ 89-90% of max HR ~ 165 and the recovery jog will be @ half the speed.