Tempo Run

I completed another hard run this evening.  I struggled to want to start, but I have my goals and my MDA team and partners depending on me.

As part of the training for the Chicago marathon, coach Barbara adjusted the training for a couple members of the team to include harder workouts focused on achieving time goals.  

Tonight's run was called a tempo run and the time goal was 15 minutes for two interval at a tempo pace with 5 minutes of slow pace in between.  For my family members and other supporters, a tempo also referred to as anaerobic threshold (AT) run or lactate-threshold run is defined with amazing imagery by Runner's World in the following paragraphs.

The fact of the matter, according to the Runner's World article, What is a Tempo Run?, "doing a tempo run incorrectly greatly compromises its training benefits."  Well what is a tempo run then... and hopefully I did it correctly!

The term "tempo run" is to distance running in the ’90s what Studio 54 was to ’70s decadence: Tossing it around separates the wannabes from the in-crowd. 

Wannabes - not using the lingo correctly.

Now, it sounds serious!  But what is threshold pace and how does one find it?

The tempo pace is the effort level just below which the body’s ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. 

Jack Daniels, Ph.D. made the tempo run popular  in Daniels’ Running Formula (Human Kinetics).  A tempo run is nothing more than 20 minutes of steady running at threshold pace.  Daniels states that this pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace. 

Thank goodness!  I did it correctly!!  

I did it!

In the words of my favorite 3 year old, Maggie, "I did it...!"

I ran my 4 miles this evening.  As a marathoner, recovering injured, cautious, goal oriented runner, I am stumbling through the first couple weeks of the training program.  I finally realized in the last couple years that a training program is only a suggestion and a runner is more successful when the individual body directs the daily mileage.  

This aligns well with an understanding that the number one cause of injuries is overuse or fatigue.

On the other side of the coin, how do you balance that with the drive to complete a goal and/or suppress the tired side of yourself?  I can tell every person in my life that they're capable of running a marathon and in the space, I can convince myself to sit home and that I deserve a rest day.

When is it best to run the miles, rest, or even dare I say... Cross Train or Work on Your Core!?

I am learning, have learned, and will most likely struggle and learn this lesson over and over again throughout this marathon training.  

For today's run, I ran 4.48 miles in the Hoka One One Stinson ATR.  It's a big shoe.  You can see how big it is!  As noted on The Hoka website, "HOKA ONE ONE engineers unique performance midsole geometries that feature higher volume, softer density, and greater rebounding foam than standard running shoes." 

Engineered midsole volume which is up to 2.5X the volume than standard running shoes, made with performance-specific cushioning material.

Benefit:

Excellent shock absorption and an inherently stable ride.

The HOKA did not make my top 5 favorite shoes based on today's 4 mile run.  I must re-evaluate and will provide further feedback after a couple more runs.  They did provide a nice cushioned ride and I enjoyed the Meta-rocker for the supreme rolling through my gait cycle.  For the construction of the shoe, it provided and delivered on its big volume foam.

Chicago Postcard from Eleni

This afternoon, I received a sign and postcard all in the mail!  

This cute lovely postcard arrived from Chicago sent by my dear friend Eleni Kalafatis.  And it could not have been more welcomed and appreciated.

"Katie, this city is right up your alley! ...lots of places to run"  

Truth be told, I needed the official invite from Chicago (in postcard form) to shake my nerves away.  As much as I know I'm running for a good cause and Team Momentum is the most welcoming group, I needed a little push.  

Eleni didn't know when she sent the little note about my plans to train and run Chicago so it seems even more magical.  

Hopefully, her premonition is correct and I'll run up and down all of the alleys, corners, and across the finish line!  

It Begins!

Welcome to my Chicago Marathon blog!  

In less than 4 months, I will be toeing the line with the Muscular Dystrophy Association Team Momentum in Chiacgo, Illinois for the Chicago World Marathon!  

When 2014 started, I did not anticipate or plan on running another marathon.  As the manager of the Greater Boston Running Company, I speak with marathoners every single day whether an employee, customer, or aspiring goal setters.  As a member of Team Momentum, I had the privilege of meeting some other marathoners - the patients that are fighting muscle disease and I knew I had to help.  

I am helping in the way best way that I know -Running and with as much enthusiasm and excitement for the cause as possible.  

The Greater Boston Running Company is hosting Team Momentum for their weekly group runs on Wednesday evenings and Saturday mornings.  As a member of the team, I am able to drive more support, excitement and hopefully more runners and donations to the MDA team.   We are a team so far with over 50 runners strong!  

I'll write an update again soon about the upcoming runs and the past couple events!  Thanks for reading and please consider making a donation.  http://www2.mda.org/goto/katierunschicago2014