Harder, better, faster, stronger

Intervals, fartleks, tempo runs, Yassos, strides, repeats, taper. For those not familiar with running jaragon, all these terms can seem a little obscure, weird, and some downright funny sounding. However, becoming a good runner requires more than just lacing up your shoes and going out on that same old, same old 3 miler. Muscles quickly adapt to exercise routines, and therefore it's important to spice up your running workouts with different distances, speeds, and terrain in order to keep your progress from plateauing.

Today, I'm going to wax poetically about the tempo run. Whether you're training for your first 5K, already a 10K champion, or building marathon endurance, tempo runs are the best way to become a faster, stronger runner. How can a single workout be so versatile? Tempo runs teach the body how to sustain speed over distance by training at a speed that's close to the lactate threshold, the point when lactic acid begins to accumulate in the blood. It's really as simple as that. Most tempo workouts typically prescribe a 20 minute (or 2-3 mile) run at tempo pace, along with a mile or two warm-up and cool down. If you're training for a longer distance, well naturally the length you run at tempo pace needs to be longer. For example, those preparing for the grueling 26.2 miles of a marathon should work up to running long runs with 8 to 10 miles (or longer if you're super awesome) at tempo pace.

Now what is tempo pace, you ask? Most coaches and running experts state that tempo runs should be at a "comfortably difficult pace." Well that's not very helpful. I'll spare you the more boring, technical details of determining your pace based on heart rate or lactate threshold. Basically, you know you're running at threshold pace when it feels like you're working hard, probably could hold a one or two-liner conversation, but definitely no singing, which as Greg has pointed out (aka made fun of me) I am fond of doing on long, slow runs. Hey, it helps me gauge my level of exertion. See, there is a method to my madness! Note: tempo pace should NOT be running as fast as you can like we used to do during elementary school when everyone was sent to flail around the track for a mile once a semester. Save the all out sprints for interval training.

If you're interested, definitely check out these two articles for some great pointers on different running workouts:

• Running Shorts posted a solid glossary to running workout basics that I definitely recommend as a good primer
• Runner's World discusses specific tempo runs designed for all levels of running experience

What's your favorite running workout? How funny is the word fartlek (yes, I am a five-year old)?

So. Back to running. Last night I had plans to meet up with Christine (who's running the Chicago marathon this fall!!) and Camille for a boozey Georgetown reunion/lovefest. Between work, dinner, and errands, I was left with only an hour to cram in my scheduled 5-6 mile tempo run. No matter, sometimes having a packed schedule can be a great motivator to speed things up! I started off with 2 miles warm-up at a 8:50 mm pace, which felt very comfortable. I had my trusty knee strap on and didn't even feel a twinge of pain thank GOD. Notched up the pace to 8:00 mm for the next 3 miles followed by a half mile cool down at 9:20 mm. Probably should have had a longer cool down, but I was already running a skotch late so had to cut it short.

All in all, ran 5.5 miles with minimal knee pain. Definitely a victory! Not going to push my luck though, so I'll stick with my responsible (read: boring) resolution to run no more than 4 times a week for a bit longer. Tonight, yoga and the elliptical perhaps?