One of the most confusing terms we runners have is "tempo."

Tempo can be anything from 5k pace to half marathon pace and can feel anywhere from a medium effort to just about all-out.

With a pace and effort range like that, no wonder runners are confused!

In the simplest terms, a tempo isn't a race pace. It's used to describe the pace you need to run to cross the line from medium to hard effort over a certain period of time.

At first, it's not so hard.

But by the end, it's really tough.

Without getting too scientific here, a tempo is the highest pace you can sustain for 40-60 minutes (yes, that's a wide range).

Tempo workouts are distance runner staples because they they work on a key component of your training--stamina (speed plus endurance).

But are you doing them the right way?

tempo time

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from the team

"I know I can't run right now. I'm joining anyway."

That's what Renee told me when she joined the PR Team two months ago.

Not exactly the most common reason to join a running team, right?

Renee had an Achilles injury. No running, no exceptions, doctor's orders. She was already seeing a physical therapist and doing everything she could.

So why hire a running coach when running was the one thing she couldn't do?

Because Renee didn't want to guess her way back. She'd loved racing for years and she wasn't willing to leave her return to it up to chance, or to piece it together herself from old training plans and internet advice.

Physical therapy can help rebuild a tendon. Renee wanted a running coach who would work with her therapist and make sure she was on the right track for both her healing and her goals.

She also found a team of other runners around her who understood what it felt like to sit out something you love.

We started with run/walk the moment she was cleared. Two months later, she's fully pain free and starting to build real volume again, with a fall 10K on the calendar.

Renee didn't wait until she could run to get support. She got support so she'd know how to run again the right way.

join us

*team names changed for privacy

planted practice

Each week, I'd like to challenge you to one small action that I'm calling your Planted Practice.

You don't change the way you think by reading something cool in a newsletter. You change with small, daily work, just like training your body.

Each Planted Practice is deceptively simple, but might just be more powerful than you think.

This week's challenge: focus on the exhale

Next time you're running hard, shift your attention to your breath. Inhale deep, filling your lungs all the way. Then exhale fast and strong, like you're powerfully pushing something out.

Speed comes in. Slow moves out.

There's nothing magic about the pattern itself. It's just a rhythm that works well for hard running. What actually matters is where your focus goes. When your mind is busy running the breath, it doesn't have room left to run the negative thoughts.

*share how it went on social and tag me!

#plantedpractice

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podcast

The best masters runners today aren't slowing down. They're getting faster.

I'm not here to tell you the world's fastest 70-year-old is going to beat the world's fastest 30-year-old. But today's masters runners are fitter and faster than ever before.

So how is that possible? Have elite older runners found the running fountain of youth?

Let's find out.

Today, we're exploring how you can get fitter and faster, no matter what your age.

You’ll learn:

• The traditional signs of aging
• How to slow down the slow down,and
• A few factors you might not even be considering that affect your speed

If you're a runner over 40, or you plan to be someday, this episode is for you.

listen here

One thing that can definitely improve with age is your mental strength. That is why I made the Readiness Reset for every runner to use for free. It's a 7-minute audio that combines guided visualization with cognitive conditioning, designed to train the exact response you need when running gets hard. Get access to it for free right now at theplantedrunner.com/reset​

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inspo

“No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself.”

—Seneca

Have a great run today, Coach Claire

P.S. If you missed it, grab the Readiness Reset, a FREE seven minute audio training. Use it before hard workouts, long runs, and race day to stay calm and focused.

Thank you for being a part of the Planted Runner community!

My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

I'm so glad you're here and my inbox is always open. Feel free to reply with questions or feedback!

If that's not for you, ​unsubscribe here​, completely guilt-free!

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