Tempo running has become one of the staples of our program here at Mountain Vista over the years. When added as part of the "process" tempos can help you make huge gains when done right. But what the heck are they, and how do you run one? Here is a quick and simple guide to help you out as we start to include tempo runs into your training this week.
Why do we do tempo runs and workouts?
The short version of why we do tempos, they help you to run faster paces for longer periods of time. For example, Lets say you can currently run 5 mins and 30 seconds for 2 miles (an 11:00 minute 2-Mile). If we start correctly doing tempos they will help you to hopefully reach a point where you can extend that 5:30 pace for a full 3 miles/5K. That's why we tempo!
How do you run a tempo run or workout?
A tempo run is not a "race". A typical mistake that I see athletes make is that they either:
Tempo Running For the Super Runner Nerd!
If you want more insight into tempo running (why and how) this article is helpful. It's only for the most hardcore of running nerds to read.
http://www.runnersworld.com/workouts/workouts-to-improve-lactate-clearing-rates
Practice This Week If Not Camping
We will continue to have practice this week on Thursday and Friday, even if you are not camping. This is for both the middle school camps and high school camps. Coaches Estell, Sprafke, Palmer, and Lowell will meet you on these mornings. See schedule for practice locations.
Camping Trip Information
What: 8th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts.
When: July 19th-21st
Where: Golden Gate Canyon State Park (1 hour from MVHS)
cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $25 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged.
Campsite: Rifleman Phillips Group Campground (this is different from last year)
Arrival: Between 4 and 5 p.m. on July 19th
Leaving: Between 9 a.m. and 10 a.m. on July 21st
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent.
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning.
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please let Coach Dalby know.
Schedule for July 17th-23rd
Monday-MVHS 7 a.m.
Tuesday-Redstone Park (Tempo Run) 7 a.m.
-Evening Run From Jamba Juice in Town Center 6 p.m.
Wednesday-MVHS 7 a.m.
Thursday-MVHS 7 a.m.
Friday-East/West Trail Lot on Daniel's Park Rd 7 a.m.
Saturday-On your own, or w/ a teammate
Sunday-On your own, or w/ a teammate
Training for July 17th-30th
Please email Coach Dalby for access to the plans if you are having issues logging in.
July 17th-30th Training Plans (link)
Why do we do tempo runs and workouts?
The short version of why we do tempos, they help you to run faster paces for longer periods of time. For example, Lets say you can currently run 5 mins and 30 seconds for 2 miles (an 11:00 minute 2-Mile). If we start correctly doing tempos they will help you to hopefully reach a point where you can extend that 5:30 pace for a full 3 miles/5K. That's why we tempo!
How do you run a tempo run or workout?
A tempo run is not a "race". A typical mistake that I see athletes make is that they either:
- Go out too hard at the start of a tempo run -or-
- Run the entire effort too hard, treating it like a race
- Run a pace that feels comfortably hard. At the end of the run you are exhausted, but could continue to run another mile or two at the same pace if needed.
- Start more conservatively than you think is needed
- Pay attention to your breathing rate by saying a short sentence out-loud to yourself. Something like, "I love tempo running", or "Vista Nation Cross Country". If you can say the sentence without needing to take a breath until the last word you are running the correct effort. If you are gasping for air to say the sentence from the start back off from the pace a little.
- If you feel yourself going over the edge (too fast or into race mode) slowdown and jog for 1-2 minutes. Start back up again at tempo effort until you finish your assigned number of minutes. This will make sure you are really doing a tempo effort, and an all out race.
Tempo Running For the Super Runner Nerd!
If you want more insight into tempo running (why and how) this article is helpful. It's only for the most hardcore of running nerds to read.
http://www.runnersworld.com/workouts/workouts-to-improve-lactate-clearing-rates
Practice This Week If Not Camping
We will continue to have practice this week on Thursday and Friday, even if you are not camping. This is for both the middle school camps and high school camps. Coaches Estell, Sprafke, Palmer, and Lowell will meet you on these mornings. See schedule for practice locations.
Camping Trip Information
What: 8th Annual Vista Nation XC High Altitude Camping Trip
Who: Any member of Vista Nation XC who has registered for summer conditioning, and has been a consistent member of our mourning workouts.
When: July 19th-21st
Where: Golden Gate Canyon State Park (1 hour from MVHS)
cpw.state.co.us/placestogo/parks/GoldenGateCanyon
Cost: $25 to cover the cost of food for the camping trip. Athletes are responsible for paying their own way into the park if you are driving (carpool and chip in!). Parent drivers are encouraged.
Campsite: Rifleman Phillips Group Campground (this is different from last year)
Arrival: Between 4 and 5 p.m. on July 19th
Leaving: Between 9 a.m. and 10 a.m. on July 21st
Tents: Athletes are responsible for either bringing their own tent, or making arrangements with another teammate to stay in their tent.
Transportation: Parents can drop athletes off at Rifleman Phillips Campground, or you can carpool up to Golden Gate Canyon. Athletes that drive will not be allowed to leave the park in their cars from Wednesday night to Friday morning.
Parent Help: We will be in need of parent help Wednesday and Thursday night. Mostly with grilling out. You do not have to camp, unless you want to! If you are willing to come up either night please let Coach Dalby know.
Schedule for July 17th-23rd
Monday-MVHS 7 a.m.
Tuesday-Redstone Park (Tempo Run) 7 a.m.
-Evening Run From Jamba Juice in Town Center 6 p.m.
Wednesday-MVHS 7 a.m.
Thursday-MVHS 7 a.m.
Friday-East/West Trail Lot on Daniel's Park Rd 7 a.m.
Saturday-On your own, or w/ a teammate
Sunday-On your own, or w/ a teammate
Training for July 17th-30th
Please email Coach Dalby for access to the plans if you are having issues logging in.
July 17th-30th Training Plans (link)
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