Thursday, June 13, 2013

Question and Answer Blog

Thank you so much for all your questions! We wanted to answer questions people typically ask us about our group, running and our lives. We hope you enjoy and learn something new!

 1. Please explain tempo runs and how they benefit runners.

Tempo runs simply put are a controlled steady comfortably hard paced run done from anywhere between 20 minutes to an hour. 
Basically you are training the body to run farther and faster by teaching the muscles to utilize oxygen for metabolism more effectively. There is a point at which your body fatigues at a certain pace, called lactate threshold, by increasing your threshold your body can sustain more speed over distance. Tempo training increases your lactate threshold. Most running experts say that tempo running is the single most effective workout to improve your speed for any race distance. To make sure you are doing a tempo run at the right pace add 30-40 seconds to your 5k pace or 10-15 seconds  to your 10k pace. If you are unsure of that do the talk test. You should be about to answer a simple question like "what's your pace?" but not be able to carry on a conversation. Again, should be comfortably hard, as in this is tough, I can do this, but I can't wait till it's over! 

2. How do you girls not get bogged down with training schedules? Sometimes I feel like I do so much training that I forget running is fun.

I totally understand and think we have all been there. I would recommend changing it up. Trying running with a new partner, in a new area or with on a group run to get your training in. It gives me something to look forward to when I know I am meeting someone or getting to see something new. Also, there are days when I need to go technology free just to enjoy it-no watches, phones, etc.

3. Could you please talk about race etiquette?  At Harbortown, I saw so many runners having to dodge strollers and walkers.  It just seems so unsafe.

These rules for runners etiquette come from Road Runners Club of America:
  • In many races, runners with strollers are asked to line up at the very back, behind all of the other runners. It is a personal choice whether people abide by this.
  • Line up according to how fast you plan to run or walk the event. Slower runners and walkers should move to the back of the race pack. Just because you arrived early does not mean you should be at the front of the starting line. 
  • Run or walk no more than two abreast.
  • If you are walking in a group, stay to the back of the pack and follow the two abreast rule.
  • Move to the side if someone behind you says “excuse me” or “on you’re your right/left”. The person behind you is giving you a heads up before passing. It’s proper race etiquette to let that person pass you without blocking their effort.
  • If someone in front of you is wearing headphones, and they are blocking, gently touch their elbow or shoulder as you pass to alert them to your presence.
  • If you need to tie your shoe or stop for any reason (phone call, pictures, etc) move to the side of the road and step off the course.

4. What kind of deodorant do you recommend?  

We all use different brands but Secret Sport Deodorant and Secret Clinical strength are good ones to avoid the stinkiness!

5. Do you girls all run and train together?

Our schedules are very different throughout the week. For daily exercise and training, we are usually just fitting it in where each of our schedules allow. Of course, it is always better to run together if possible and some of us do, but mostly we are getting it in where we can. We do try to do events and races together and have a blast doing it!

6. What are some of your favorite 5k 10k or half marathons in the area?

The Winter Cross Country Series is a great series to introduce you to trail running. Each race of the series is a different length 3K, 5K, 8K and 10K. For the Spring and Summer the M-Town Series is a great way to see different areas of Memphis (Zoo, Harbor Town, Downtown and Liberty Bowl) and have great after parties. The Breakaway-Bardog 5K and Chick-fil-A 5K are fun end of Summer races.  St. Jude Marathon and 1/2 Marathon is the perfect way to end the season with the largest race that is hosted in Memphis and it supports an amazing cause.

7. What is your weekly running schedule? What other physical activities do you enjoy besides running? 

Our weekly running schedule depends on what race distance we are currently training for, marathon, 1/2 marathon, etc. On average, we run 3-4 days per week, plus a long run on the weekend. We enjoy bike riding, swimming, and taking walks with our family along the greenline and other areas of the city. 

8. Where do you run?

Check out this blog post from Choose 901 for a list of great places to run in the 901.  

We hope you all enjoyed reading this as much as we enjoyed writing it! Please feel free to send anymore questions our way!

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