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Prepositions - Up

1. Up indicates movement to a higher place.

Pattern 1: verb + up + noun
The cat climbed up the tree.
She always walks up the steps to the fifth floor.

Typical verbs used before up:
climb, creep, go, jump, move, pop, race, run, walk

Pattern 2: verb + noun + up + noun
Bring the box up the steps.

Typical verbs used with this pattern:
bring, carry, drag, heave, move, send, take

2. Up (adverb) indicates location at a high place.

Pattern: be + up
The balloon is up.

Expression:
to be up—to be awake
I am up every day by eight o 'clock.

3. Up indicates location further along the way.

Pattern: verb + up + noun
Their farm is three miles up the road.
She lives two blocks up the street.

4. Up indicates movement along a way.

Pattern 1: verb + up + noun
She is going to travel up Route 66.
Nouns commonly used after up:
highway, path, road, street, turnpike, way

Pattern 2: verb + noun + up + noun
We will drive four more miles up the highway.

5. Up indicates movement against a current of water.

Pattern: verb + up + noun
They swam up the river for exercise.

Typical verbs used before up
cruise, drive, go, row, sail, swim

6. Up indicates a desired result.

Pattern: verb + up + noun
They are trying to drum up support.

Typical verbs:
drum, round, scrape, work
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    The Tempo Pace Rule

    Lactate threshold or tempo run pace is about the pace you can maintain when running all out for one hour. This pace is about 20 seconds slower per mile than your 10 K race pace, or 30 seconds slower per mile than 5 K race pace. The key benefit of this pace is that its fast enough to improve your threshold for hard endurance running, yet slow enough that you dont overload your muscles, says Daniels. The ideal duration of a tempo run is 20 to 25 minutes. The Exception The exact pace is less than 20 seconds slower per mile than 10 K race pace for faster runners and slightly more than 30 seconds slower per mile than 10 K race pace for slower runners.


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