MFP Runner's Club - September 25

No clue what a tempo is. Can someone enlighten me?

Got a 5k on saturday, so I'll be running for time today.

Tom-thanks for the information. I know I run 7:41 on a the splits in a 5k, as a result of my last timed run.

My last race was 25:07 (3 weeks ago) and my last run (4 days ago) was 23:50. Can I improve this much this fast and maintain it?
What kind of time should I expect on Saturday? I'll be timing myself today, but I push a 50 lb stroller, so I'll have no bearing on what time I should have.
{If you are running 7:41 routinely, depending on how hard you are already pushing the pace, I'd try to run 7:35 and see how that works for you. You can always pick it up on the home stretch if you think you have it left in you.}

Do you guys usually do better in races than on the road? Is a tempo basically pushing yourself as fast as you can go and racing the traffic? What should I aim for on a tempo if my road time is a sub 8 min?
[-I do tend to run faster in a race than during a training run. You get that adrenaline rush at the start, you usually have made a point to get some rest and eat right leading up to the race, and you tend to get pulled along by the faster runners. (You do have to watch that, if I go all out at the start, I tend to fade out ,so be conscious of your pace at the beginning). I run a (sort of) tempo run (5-8 miles) every Thursday - usually ends up being a little slower (15-20 seconds /mile) than I planned, because you get talking, you know how it goes. Goal is to do 10K race pace (8:15 for me for shorter tempos, add 20-30 seconds/mile for the longer runs). I wouldn't go all out, certainly not every week anyway, because you are likely to end up with an injury. If you routinely do a sub 8 without going all out, that is likely a good starting point for your longer tempo runs, and try to take off 15-20 seconds/mile for shorter (3-4 mile) tempos. } {Long runs on the weekend 10-15 miles, add a minute to your 10K pace)

Tom-if you do 5k's, what is your time then? {24:30 (just under 8:00 pace)}

Tom-I'm going to have to spend some time deciphering that website. And how do you guys measure out your miles if you are on the road? Or do you do a track?
{-I run on the local high school track on Tuesdays when I do my short interval work. Most of my road miles are on a local hiking/biking trail, so I have mile markers every 1/2 mile, but I usually wear my Timex Ironman HRM/GPS/stopwatch, so I can tell at a glance what my HR is, my current pace and my mileage}

Runnerdad: I'm so glad someone asked about tempo runs, as I have one scheduled for next week. I was on the right track, but I appreciate the way you have explained it.

My friends that I am running the Des Moines IMT Marathon relay style with were extremely generous with me today. I had been planning to run the 1/2 marathon when they asked me to be their 5th for the relay. Since I sacrificed my half, they are kindly putting me on the 6 mile stretch while they all run 5. With friends like that, how can a girl go wrong?

Jess: All this running with your marathon friends, do you have one scheduled? I just sent you a PM-ordered our P90X tonight :happy: