Coach’s Corner: Tempo Runs

Posted: May 15, 2013 by Marnie in Racing, Training
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woman runner

Tempo runs will improve your race times.

If you want to get faster, speed workouts are the key to the kingdom. I’ve found tempo runs to be one of the best types of workouts to build speed and endurance for races. They’re also easy to execute, once you know what to do.

What are tempo runs?

Tempo runs are steady effort runs done at a pace that’s about 30 seconds slower than your current 5K race pace, or about 90% maximum heart rate.

How do tempo runs work?

Tempo runs help boost your oxygen efficiency and muscle endurance. Tempo runs improve your anaerobic threshold, which is the point at which lactate builds up faster than your body can remove it as you run. By increasing your anaerobic threshold, tempo runs allow you to run harder and farther without experiencing fatigue and muscle soreness from excess lactic acid buildup. As a result, you can run faster and stronger in races.

How do I do a tempo run?

The exact pace and distance of your tempo run depends on your current speed or heart rate training as well as the race distance you are training for. Here is a quick guide:

If you are training for a 5K, do a 2-mile tempo run.
For 10K race training, run 4 to 5 miles for your tempo run.
For half marathons, do 6 to 8 miles for a tempo run.
For marathon training, run 8 to 10 miles for your tempo runs.

How often should I do tempo runs?

I recommend doing one tempo run a week, in addition to one other speed workout.

Related Posts: Harness Your Inner Speed Demon With Tempo Runs, How to Get Faster With Interval Training

Winning the Battle of the Bulge: Lose Weight With the Right Foods

Posted: May 8, 2013 by Marnie in Nutrition
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guacamole and tacos

Cooking at home allows you to be healthy and creative. Add lots of color to your meals to pack in nutrients and taste.

Whether you’re interested in dropping weight to improve your running times or want to achieve better health and lose excess fat, running and cross training workouts are only half the equation: without the right diet, you won’t lose those pesky extra pounds.

Healthy eating is central to getting and staying fit. Here are some tips to keep you on the right track to nutritious eating and a healthy body weight:

Think fresh. Add more fresh fruits and vegetables to your diet. This sounds simple but is harder than you may think, as our eating habits are often ingrained over many years and can take consistent effort to change. Pick a few fruits and veggies you like and add them to your regular meals as side items or snack on them. Add spinach to your sandwiches, for instance, or put berries in your cereal. Continue reading “Winning the Battle of the Bulge: Lose Weight With the Right Foods” »

Running Myths Busted: Get Fit With the Right Facts

Posted: April 30, 2013 by Marnie in For Beginners, Training, Weight Loss
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randalls-island-running-nycRunning offers an awesome workout that burns more calories than just about every other exercise, but sometimes runners still don’t get the results they expect. Whether you want to lose weight, get flat abs or toned arms, the results you see depend a lot on your training program. Here are some running myths busted and workout tips that will help you get the most out of your running:

Myth 1: The more miles you run, the more you will lose weight and the better shape you will be in.

Fact: In truth, sheer volume of running does not guarantee you will be in the best shape, and in fact, overtraining can cause injuries and sideline you in the long run. Doing more than one long run a week or running more than 30% of your weekly mileage in your long run will put you at risk of injuries. The quality of your runs are the key to improving your conditioning and speed. If you go for long, slow runs for the same distance at the same pace every day, you will not get faster and your body will adjust and then stay the same. If you mix it up and do speed workouts and vary your distances though, you will see better results as well as get faster. Continue reading “Running Myths Busted: Get Fit With the Right Facts” »

Asics Women’s GT-1000 PR Running Shoe Review

Posted: April 24, 2013 by Marnie in Reviews, Running Gear
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asics gt-1000 pr shoesASICS Women’s GT-1000 Pr Running Shoe

MSRP: $77-$125

Pros: Instantly comfortable, effective streamlined gel cushioning support system, good traction on bottom of shoes, attractive design and color, flexible and breathable upper, a portion of sales go to help fight breast cancer

Cons: Not the cheapest shoes but well worth the price, not good for runners who prefer minimalist shoes

Rating: 5 out of 5 stars

Runner: Marnie

asics women's gt-1000 prThe ASICS Women’s GT-1000 Running Shoes immediately caught my attention because of their bright color and chic black silk laces. I am a big fan of bright colors and these made me feel like an ’80s kid again.

Looks aside, the main reason I got these shoes was for the gel cushioning system that offers plenty of support because I walk and run a lot on concrete and asphalt around NYC and my last shoes did not hold up very long. As far as price goes, when it comes to running shoes, that is the only running gear that is not worth scrimping on because your legs and feet are so vital to enjoying your runs. Continue reading “Asics Women’s GT-1000 PR Running Shoe Review” »

Making Sense of the Boston Marathon Bombings: A Runner’s Response

Posted: April 21, 2013 by Marnie in Motivation
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boston-strongAs a runner and a journalist, I suddenly found myself plunged into the nightmare of a story unfolding in Boston with the Boston Marathon bombings. I watched in horror as the chaos, pain and questions exploded that day, with hoards of fellow runners and beloved supporters scrambling, falling and crawling in smoke-drenched terror.

The whole saga, so surreal and awful, weighed on me all week, as I watched clips of the slain, survivors and suspects in horror, helplessness and disbelief. I can’t imagine the pain of losing someone, losing a limb or the cherished ability to run that day. Besides the obvious question of why, and the inevitably unsatisfactory answers, there hangs the weight of trying to cope in the aftermath. Continue reading “Making Sense of the Boston Marathon Bombings: A Runner’s Response” »

Nike Pro Core Running Shirt Review

Posted: March 29, 2013 by Marnie in Reviews, Running Gear
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Nike Pro Core V-Neck Long Sleeve Running Shirt

nike running shirtMSRP: $42-$50

Pros: Lightweight, moisture-wicking, attractive fitted style with V-neck, lots of colors to choose from

Cons: Pricey, a thin base layer in cold weather

Rating: 4 out of 5 stars

Runner: Marnie

When it comes to running clothes, I’m a bit old school. I remember when my cross country and track teams ran in baggy cotton t-shirts and we somehow survived. Although I’ve jumped on the Dry-Fit train of moisture-wicking materials, I would still rather not drop $50 on a running shirt. But alas, I found myself with a coupon at Modell’s and I saw some cute Nike running shirts and tried them on. I really liked the lightweight fit of the Nike Pro Core Running Shirt so I got a long-sleeved purple one and a short-sleeved magenta one. So far I’ve only tried the long-sleeved one because it’s been so cool here.

And I’ve been very pleased. Continue reading “Nike Pro Core Running Shirt Review” »

Scenic Runs in NYC Slideshow: Manhattan, Brooklyn and Beyond

Posted: March 24, 2013 by Marnie in Motivation, Travel
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During my time in NYC, I’ve been inspired by amazing city views, unique bridges and awesome street art. Some of my favorite runs are by the water. Here are some scenic routes along the rivers:

The Broooklyn Bridge is a classic route that offers amazing views of the downtown Manhattan skyline, not to mention the beautiful historic architecture of the bridge itself. Continue reading “Scenic Runs in NYC Slideshow: Manhattan, Brooklyn and Beyond” »

Get Toned for Spring With Running Boot Camp Workouts

Posted: March 18, 2013 by Marnie in Cross Training, Training, Weight Loss
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central park in spring

Spring calls! Enjoy the weather and get whipped into shape.

For those of us in the Northern Hemisphere, it is time to shed our sleepy winter days and step out into spring’s warm embrace. And with the warmth comes – gasp – less clothes, even swimsuits! So get ready to bust out with toned biceps, glutes and flat abs by incorporating this running boot camp workout into your routine twice a week. Start now and you’ll be ripped by the time tank top weather rolls around.

running shoesWarm up: 5 minutes of running at relaxed pace.

Circuits
Arms: 20 push-ups (broken up into sets of 5 or 10 if needed)
Run: 3 minutes at 80% effort level
Abs: Planks for 1 minute (30 seconds for beginners)
Run: 3 minutes at 80% effort level
Butt: 20 squats
Run: 3 minutes at 80% effort level
Side Abs: Side planks, 30 seconds on each side
Run: 3 minutes at 80% effort level
*Repeat the circuits cycle one more time.

Cooldown: 5 minutes jogging

Total Workout Time: 42 minutes

Reasons to Run: How Running Helps Your Brain

Posted: February 10, 2013 by Marnie in Motivation, Running Psychology
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woman runner standing

Running is more beneficial to your brain than memory games or cognitive activities.

Just when you thought running couldn’t be any better (weight loss, strength, healthy heart, relaxation, etc.), studies show that running also improves your brain health, memory and mood. Here’s how:

Running produces new nerve cells and blood vessels in your brain, which increases your brain volume. Normally our brains shrink with age, but running and other vigorous aerobic activities combat that process. Running helps stave off memory loss, Alzheimer’s and dementia. Continue reading “Reasons to Run: How Running Helps Your Brain” »

Super Salads: Slim Down With Taste

Posted: January 31, 2013 by Marnie in Nutrition, Weight Loss
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spinach salad

A little goat cheese and balsamic vinaigrette can add a lotta taste to your salad.

I’ve never been much of a salad person. For a vegetarian (or ok, pescetarian), I really have no excuse – greens and other veggies are full of much-needed nutrients, especially for us runners who rely so much on our bodies to perform.

When I was growing up, salads meant tasteless iceberg lettuce and a few tomatoes thrown in, hardly worth the effort of chewing I thought, especially once I read that iceberg lettuce has hardly any nutrients and ranch dressing is full of fat. But as I’ve happily eaten my way into adulthood and tried lots of different foods and restaurants, I have found quite a few tasty salads, many chock full of nutrients. Here are some tips to make your salads tasty and full of healthy running fuel: Continue reading “Super Salads: Slim Down With Taste” »

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