I have something very cool going on for February… I was asked to answer a reader question in Runner’s World magazine! It’s in the February issue which is on stands now (the March issue is out too so check to make sure you have the right one).
I’m still taking it easy from the race so I did a few miles to shake out and stretch. But, I do have a great tempo run for ya if you are into that sorta thing.
Your tempo pace depends on YOU. Your tempo run should be at a “comfortably hard” pace, something that makes you huff and puff a bit, but you can maintain for a while (in this case 20 minutes). It’s not a sprint because you need to keep that pace for longer than just 100 meters. It’s faster than your usual shake out pace.
If you don’t run 10ks or have any idea of your half marathon pace use the effort scale to judge. Your tempo run might put you at a 6 on the scale, the sprints would put you at an 8 or so.
(source)
My advice was not for a specific distance race, but just to keep in shape and burn calories during the winter season. If you are training for a race and want to do tempo or speed work look up training plans that have a day or two of faster running incorporated.
Just the tip: You can do a workout similar to a tempo run with any cardio = push yourself on the bike, elliptical, stairmaster… for 10-15 minutes after warming up.
Other resources:
In other news… I am digging the heck out of this Bruno Mars song right now.
Young Wild Girls
Question: What song are you digging today?
that is awesome! Congratulations!
So awesome! I don’t get RW but if I saw your name in there it would have felt like a celeb sighting! haha
That’s awesome!! You rock Monica!! Unfortunately I had to stop my subscription to RW this year due to needing to save some money!! Congrats girl!!
Awesome!
Congrats on RW, that’s so exciting! I’m on a huge RHCP kick right now so basically anything by them right now is making me smile 🙂
I haven’t read it yet , just caught up on Dec and Jan!
So happy for you that you are in RW!
I wish I had read it already so I could have had the reaction of Meranda.
Congratulations!!!!!
That is awesome that you got to answer that! I am digging Team by Lorde hah.
So cool! And a great tip, too…. I haven’t read mine yet, but I’ll look for you in there!
need to get the US edition of RW then! great job Monica!
I saw the mention of you when I read that issue last month and thought “hey, that’s Monica, I know her”. That is so cool that they asked you to do that! Will you continue to answer readers questions in future issues?
Congrats on being featured in Runner’s World. Great answer 🙂
i had the worst speed workout tuesday. I’m drowning my sorrows in butter.
Boo. But, mmmmm at the same time.
That’s so cool – congratulations!
I love anything by Snow Patrol, but I really need to get some new music.
Oh my! Congratulations!
What an achievement. Congrats!
OMGSH I am so going to have find the February issue now! Congratulations! Right now I am really digging anything by The Black Keys, I know it is kinda old school, but I really love it!
Love Bruno Mars! I did 400’s for my last marathon training and I’m doing them again for this cycle of training. I think they help make you a faster runner.
Woo hoo! Well done! Fame, fame, fame!
congrats – you’re now officially even MORE famous 😉
I’m still hooked on Dark Horse by KP
I luv Bruno Mars. He is soulful and he doesn’t need auto tune to sound good. Right now my favorite song is “Love Don’t Die” by The Fray. It’s from their new album, Helios, which should be released at the end of February.
Very cool! I’ll have to check that out!
congrats on the question in runner’s world! you’re going to get famous on us 😉
i have liked bruno mars’ music for a while now, but i’m definitely crushing on him after his super bowl performance. he’s so talented (and cute!).
Congrats on the Runner’s World question! Interval runs are my fave 🙂
Very cool!! And great advice!
Congrats on the feature!
Congrats on the Runner’s World question! I saw that the other day and had to do a double take! 😉
Talk dirty to me… guilty pleasure! Gets me all dance-y on my runs 🙂
You’re kind of a big deal! Nice advice.
Paramore “Still Into You”
Fall Out Boy “My Songs Knows…”
I tried to do a fast mile today and ran it to those songs. For some reason “I’m on fire!” makes me want to run faster.
Congratulations on the magazine!
I saw that in RW and I thought that’s SO COOL!! Congrats. I think tempo runs have to be my favourite kind of workout.
Song that I am loving now? It’s a bit old but I’m still loving Pompeii by Bastille. 😀
So cool that youre in runners world! Im totally digging Dark Horse. That song is pretty new to me even though I think people have been listening to it for months.
That always happens to me where I find out about a song super late.
What a great honour – congrats!
OMG, I totally read that Q&A and didn’t realize it was you! Well done!
Oh you fancy girl! Congrats on the Runners World spot light!
I saw that in the issue of Runner’s World, how exciting!
I did a tempo run for probably the first time ever this morning, and it was so great.
Great job!
congrats rock star!!
Thank you! How’s it going over there?
I knew you were in the February issue of Runner’s World, but I couldn’t find you anywhere. Now I’ll have to check that out!
Page 32 🙂
Congrats!!! That one showed up for us the other week. I’ll have to go dig around hubby’s gym bag and find it so I can read it.
Thanks!