Moms on the Run National Fitness Director, Olympian Carrie Tollefson, regularly shares training tips to help us improve our running and fitness. Today, she wants to encourage you to join a community that is a judgment-free zone — and we hope that means us here at Moms on the Run! Whether you're new to running or have been running for years, Moms on the Run is not only a great place to train, but to build community with other like-minded women.
Moms on the Run National Fitness Director, Olympian Carrie Tollefson, regularly shares training tips to help us improve our running and health. Today, she's ready for the beach but the only white stuff around is cold! It's all for fun as she wants to encourage you in your long-term goals. Have something to look forward to and get a destination race on your calendar! There is nothing quite like training for a special race and combining it with a vacation.
Moms on the Run is headed to Run Clearwater Jan. 29-Feb.1, 2021 and we want you there with us! This is an opportunity to get all of our 50+ locations around the country together for one epic weekend! There are several race options to choose from to challenge you: 5K, 5M, Half, Full, Ultra and Relay. Set a goal and be there with us! For more information, check out our Run Clearwater event.
Moms on the Run is headed to Clearwater, FL on Jan. 28-Feb. 1, 2021 — and we want you to join us. Be part of our "in-training" team for Run Clearwater: Submit your $100 deposit by March 15 and receive our exclusive Technical In Training Long-Sleeve Tee, only available to early registrants.
Early registration will help us better plan for our accommodations and overall trip price. The larger our team, the lower our price.
Our destination race weekend will include a travel package at a top oceanfront resort and a VIP race experience with fun, group activities led by our National Fitness Director, Olympian Carrie Tollefson.
Spring training is coming up quick, and we asked Carrie for a sneak peek at the training plans she has in store for our intermediate and advanced runners. This year, she says, it's all about the Tempo Run! We also asked her to tell us about why she feels tempo runs are such a great asset to our training regimens and will make for fun classes together. Read on!
By Olympian Carrie Tollefson, Moms on the Run National Fitness Director
That run that hurts so good? Welcome to the tempo run. It is a workout that is not only beneficial to our training but, if done properly, we will walk away feeling better than we did going in. It is one of my favorite runs and one of the best workouts we can do to build strength and develop a huge cardiovascular base.
Who should do a tempo run?
All of us should do tempo runs. A tempo run is a training run done at roughly 30 seconds slower per mile than your current 5K pace. I also like to refer to the pace of a tempo run as short answer pace, meaning when we are in the middle of the tempo run we can say a few words at once but not tell our life’s story.
What is a tempo run?
A tempo run is a run that is done at lactate threshold pace. It is that pace that a lot of runners forget to work. It is in between easy and hard and so important.
This month's inspiring member is proof that it's never too late to learn to run. Sue Dale was turning 59 when she joined Cottage Grove Moms on the Run — having never run before. Five years and several 5Ks later, Sue says her daughter, her coach and her teammates at Moms on the Run are the reason she now loves running.
Cottage Grove owner Charlyn McDanold shares, "Sue is always encouraging others and comes to class each week ready to give 110 percent. This year she is doing her first Winter Running Session so there is no stopping her. That takes a lot of dedication! Along with MOTR she also goes to the gym every morning to cross train and it shows, because every time she raced this past season she increased her pace. What I love the most about Sue, besides her dedication and commitment, is that she is always there for her team, to support them and to cheer everyone on."
Read on to learn more of our conversation with Sue.