I’ve read a lot of running info and asked a lot of questions and learned a little bit in the last 2 years, but I’m still unclear on tempo runs. I know I can plug in a race number and the McMillan calculator gives me a pace range for running tempo runs, but according to a guy named Malmo…who has Jeff’s endorsement, so he must know what he’s talking about…tempo pace is somewhere between your marathon pace and HM pace. If that’s true, almost all my runs are tempo or faster. I’ve only done two marathons. My first was 4:24 (a 10:06 pace) and my second marathon (Oct 2007) was 4:15 (a 9:44 pace). My best HM (April of this year) is 1:49 ( an 8:19 pace). I think running faster at least some of the time helped my HM PR, and what I did for running faster was mile repeats (4 at 7:15-7:20) with about 2 minutes rest, and running 3 miles at around 7:50 – 8 min pace in the middle of a 6 or 8 mile run. After these runs, I didn’t feel “invigorated” (Malmo said you should feel invigorated after tempo runs). They were hard workouts and I felt pretty tired afterwards. Part of what Malmo wrote about tempo runs was that you should feel as though you’re holding back a little. I can understand this as it relates to peaking for a powerlifting competition because if you workout too hard or too heavy from the start, you’ll be burnt out and overtrained (and weak) when contest time comes. I know “basebuilding” by running a lot of miles is part of a good training program. I think I need to do some runs at around HM race pace or faster, but I’m unsure about how often, how fast, and the brand and color of shirt I need to wear. Ok kidding about the shirt, but I’ll say what I think I need to do and someone correct me if I’m wrong. Once/week, I need to run at least 3 miles in the middle of a longer run at around an 8:30-8:45 pace. As race time gets closer, I need to increase the distance to 6-8 miles (in the middle of a 10-12 mile run) at this pace. The next 2 races I’m training for are the Murfreesboro HM (Oct 11), and the Monkey (11/23). (This tempo pace doesn’t apply to runs in PWP.) I’m doing some of my long runs there, but the faster paced (not sure they fit the definition of tempo) runs will be on less hilly routes in Manchester. Daaaaaang this was a long post. If you read this far - thanks for reading.

Hmmmm. I read this statement, but nothing before it and I don't think I've earned your gratitude. I have this nasty habit of skipping directly to emoticons and reading that which immediately precedes them.

My inadvertent thanks to you are hereby withdrawn. You can proceed with your day, unthanked and unappreciated.

I echo what Jeff says. I echo what Jeff says. I echo what Jeff says.

Jeff - what you said makes sense. (I'm sure you're glad to hear that ) In both of my marathons I was at close to a 9 min pace until mile 17 (in my first) and mile 21 (in my 2nd). So in both I overestimated my abilities and ran with what was left to get to the finish (which wasn't much). I'd like to beat 1:49 in the Murfreesboro HM. I've been doing shorter faster runs over the summer, so if I just get the volume up, and maybe run a couple of "tempo" runs at near race pace I'll be set. Andrew - what you said makes sense too - almost as good, if not equally as good as Jeff's advice. Mishka - I'm not easily offended, so your comment didn't offend me. I was just being a smartarse back, but not with fire shooting out my eyes, veins popping out of my neck, and screaming into the computer or anything like that. It was meant to be read in the voice of Andy Griffith...I should have put that. What you said makes sense about the duration of the tempo runs. If I run at close to LT, it's tough to run more than 3 miles at that pace, but for what Malmo described as the tempo run (specific to a marathon) I can run quite a bit longer than 3 miles.

My tempo runs are partway between my race pace, and my I-need-to-stop-to-throw-up pace. I'm an old guy now, but I had a really mean high school coach. These things stay with you.

Welcome back, Marcus.