I need some help with tempo runs

[amyg]

Hey runners, I'm trying to increase my speed because I can't think of any good reason to be running a 10 minute mile, LOL...

I just got done with a tempo run; I did a little bit less than 4 miles (3.8-3.9 depending on the measurer) in 36:27.

I'm curious how you do tempo runs if you aren't on a treadmill. What goes through your head as you're pushing yourself? I got through the run tonight by reminding myself to keep a wide stride... but I was pretty bored of that after a half hour!!

Any suggestions for me? TIA!

 

[Mckmain]

Hi Amy....I do most of my speedwork using a Heart rate monitor. I do a tempo type run by warming up 10 min then making sure I am in my 3rd zone and stay there for 4 min, then go into my 4th zone and stay there for 4 min. I alternate that the whole run. I also do intervals by warming up 10-15 min, the run hard for 90 sec, then slower to recover for 3 min, and repeat that the whole run. My times get faster doing intervals like that......Carole

 

[banslug]

Good question! And good answer, Carole. I'm still getting used to the running lingo...tempo, interval, cadence, hills, repeats. It gets all jumbled in my head now and again! LOL

Gayle

 

[40something]

Another suggestion is doing sprints on a track. Run full-out on the straightways and then walk the curves.

Makes for a nice simple interval/speed workout. And finish the workout with walking lunges around the track.

 

[mspina]

Check to see if there is a local running club in your area. I run with a group in my town, and WHAT a differece that makes, especially for the harder workouts. When you are running with a group, just being together with other people, even if you are working too hard to talk during some segments, is very, very helpful.

If that idea doesn't work for you, what I do if I must run tempo runs alone, is to run them on a route where I can have a clear distance goal to keep up the faster pace. My usual tempo run is an 8 mile workout in total - the first 3-4 miles is done at a slightly slower pace, to act as a warm up. Then, for the next 3-4 miles, I focus on getting around the lake (run is structured in this way so that the lake loop is the tempo run portion) at a serious, steady clip. Then the last mile is a cool down. Having a "finish line" helps a lot, as does having decent scenery to look at. Once you get used to it, you can use the time to have nice conversations with yourself in your head. I've worked out some pretty gnarly work problems on some of my runs.

m.

 

[onedayatatime]

Hi Amy,
I have had the same problem and was doing Tempo Runs on a treadmill because I couldn't keep my pace steady outside.

I recently got a new HR monitor that measures speed and distance (an early Mother's Day Gift) and in two runs I have noticed this: When my thoughts start going bad -- e.g. today I thought about my friends not-quite-unkind-but-not-quite-supportive words about my plan to run a 1/2-marathon in June and when I looked at my monitor, I had slowed down considerably. (Bad vibes from the soul down to the legs...) So I thought instead about the many supportive people on the forums and another friend in town who has been very encouraging and told me to go for it and I naturally sped up. So maybe mental attitude plays a role in maintaining pace? The more I worry or feel bad, the slower I run?

Also, the monitor has shown me that I am not so in-tune with how fast I am going and I found my perception of slowing down wasn't always in-step with actually slowing down (assuming this darn thing is accurate.) So a device has been helpful to me.

The other thing I've done outside is try to run faster from one landmark to another (e.g run to the speed-limit sign) and see if I can pace it like that.

I don't have a track nearby so that's not an option for me.

good luck! HTH

Barb

 

[macska]

Tempo runs were my absolute favorites in my running days. HR monitor is a must if you truly want to be in you LT. Also, your breathing is important -- usually when your breathing pattern is 2-2 then you are running at you LT. Good luck, Mari

 

[amyg]

Thanks for all your suggestions! What is LT, am I missing something? Lactic threshold?? Sheesh. I should know these things, LOL!!

I was at 98% of my max HR yesterday, and just kept running to keep it at 98%. I guess I could think of a faster turnover, but the longer strides seem to work better for me somehow. I think every run I have a 2-2 breathing pattern, so that probably wouldn't work as an incentive for me. Either that, or I push it at every run, LOL!

I just wish it were easy to run like a gazelle!!! ;-)

 

[40something]

Barb...having the ambition to run a half marathon is terrific. Don't let negative people dampen your goals in life.

!!!GOODLUCK!!!

 

[andtckrtoo]

Barb - which HRM do you have? Is it a Garmin? I've been looking at those!

Amy - admit it, you just want to run me into the ground. LOL {{{HUGS}}} If you do I'll be behind you cheering you every step of the way! I just want to finish the darned thing!

A good friend of mine is a doctor who analyses MRI's and he sees more knee injuries from running on treadmills than anything else, so I really want to avoid them if I can. Thanks for the ideas on how to do tempo runs without a treadmill.

 

[onedayatatime]

40 Something --
Thank you for the vote of confidence. It was good in a way that my friend was less than supportive because it helped me recommit to my goal. She's a confusing person because she is negative in a cheerful way -- even a bubbly way -- and it leaves me feeling bad and takes me time to regroup. Live and learn, though, she is just another hill to work through and I'm over her words and onto the last 4 weeks of training.

Christine- I used to have a Garmin, a model without HR function, but it didn't work for me. I think there were too many trees and clouds where I run that blocked its effectiveness. It would go out and stop measuring and it drove me batty.

My husband, and two kids, who keep me smiling, bought me the Polar RS200 -- it measures distance with a footpod, that you have to calibrate at a track or another known distance. I've had Polar HR monitors before, so it was easy for me to figure out how to use this. This model was at a gift price -- more than I would spend on my own, but fun to get!

Amy -- Maybe you could try running intervals on one week (say .25 mile at a faster pace, then recover until your HR is calmed down and then repeat ) and then the next week, run a Tempo Run at a pace slower than you did your interval at. Also, there is a new "smart runner" program at runnersworld.com where you can plug in some info about your running pace and then it spits out a running program for you.

Carole and other runners (most recently Gayle's fantabulous accomplishment) and other exercisers have really inspired me to keep working at my glitches and weak areas and find a way to turn them into a positive challenge.


HTH,
Barb