1st Tempo Run!!

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My new 10K Advanced Training Program called for a 50-minute  "tempo" run tonight.  I was SO excited to try a new style of running!

 

Tempo Run = A tempo run is a continuous run with a buildup in the middle to near 10K race pace (9-minute mile pace). The pace buildup should be gradual, not sudden, with peak speed coming about in the later portion of the workout. 

 

I used Google Earth to map out a 5.0 mile course from my front door, noting the intersection where each 1.0-mile marker occurred.  Here was my tempo run plan:

 

  • Mile 0.0 to Mile 1.0 – Pace a 10:00-mile
  • Mile 1.0 to Mile 2.0 – Pace a 10:00-mile
  • Mile 2.0 to Mile 3.0 – Pace a 9:00-mile
  • Mile 3.0 to Mile 4.0 – Pace a 9:00-mile
  • Mile 4.0 to Mile 5.0 – Pace a 9:00-mile
  • Last three minutes: Cool Down!

 

It was a really challenging and FUN way to run! It was difficult to maintain such a fast (for me) pace during the last three miles, but it helped keep my mind occupied.  Plus, I can definitely tell tempo runs will make me a faster runner!  The 50 minutes FLEW by!

 

Here are my statistics:

 

  • Duration: 50 minutes
  • Average Heart Rate: 178 bpm
  • Maximum Heart Rate: 203 bpm (workin’ hard)
  • Calories Burned: 498

 

Pre-Run/Mid-Day Snack

 

My continuous hunger never really stopped all afternoon (maybe I’m preggers???…. JUST KIDDING, Dad!).  Around 4:00 PM, I had a hoagie roll with 1 tb of PB and a banana.  This essentially served as my pre-run snack.

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Dinner

 

Future Husband made dinner!!!  It was delicious and pretty, too! He even took the pictures for me while I showered!

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He made:

 

  • A baked chicken breast stuffed with a slice of cheddar cheese, roasted tomato, rosemary, and pepper.
  • Roasted zuchinni with a drizzle of maple syrup (a DIVINE idea!)
  • Brown rice with roasted bella mushrooms and red peppers

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It was delicious and kind of complicated! I was very impressed!  He always serves up more than I can ever eat… I had about 2/3 of the chicken, but all of the veggies and rice.

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Well, off to watch the debate! Have a wonderful night!

{ 19 comments }

 

  • VeggieGirl October 7, 2008, 5:27 pm

    GREAT tempo run!!

    Can't go wrong with PB & banana (as evidenced in my recent blog post for today, haha).

    Hooray for the FH making dinner!! Looks fabulous.

    Have a wonderful evening!!

  • Kath October 7, 2008, 5:46 pm

    Isn’t it nice when the husband’s help out with the blogs!?

  • Meg October 7, 2008, 5:51 pm

    Your future husband did a great job with dinner!

    I have continued to be hungry all day too, no matter what I ate!

  • Meghann October 7, 2008, 5:53 pm

    Not yet, I usually am one day behind on my tv. Don’t give anything away I will watch it tomorrow after work. šŸ™‚

    haha I wouldn’t joke about being preggars.. let’s see if you get any comments on that!

  • Anonymous October 7, 2008, 6:17 pm

    wow this meal looks delicious! so nice when the guys cook!

    -rhodey

  • vegannurse October 7, 2008, 6:28 pm

    that hoagie looks DELICIOUS!

    What brand do you buy, btw?

  • runningwithfood October 7, 2008, 6:55 pm

    I’ve had one of those days too … I end up starving about 20 minutes after I eat – ALL day long! Maybe it’s because my breakfast wasn’t satisfying??

    Great job on the run!

  • Bridget October 7, 2008, 7:05 pm

    Nice run! How do you tell your running at the right pace??

    Gotta love when the boys make dinner! It’s so nice!

  • Caitlin (see bride run) October 7, 2008, 7:07 pm

    vegan nurse – awww it was just a random bakery brand from my grocery store! prob not too healthy — it was leftover from the picnic.

    bridget – i kind of new the “halfway” points for each mile, which made it easier to pace myself. i was around 10 – 15 seconds faster or lower than i planned on each mile. šŸ™‚

  • Erin of Care to Eat October 7, 2008, 7:13 pm

    I would love to have your metabolism today! šŸ™‚
    That chicken looks so tasty. Yo man has skillz!

  • Anonymous October 7, 2008, 7:15 pm

    i wanted to tell you that i think your blog is wonderful, and you have officially inspired me to begin running. i used to, on and off, but haven’t for a while. but ever since starting to read your blog a few weeks ago, my feet have been itching to hit the pavement again. thank you so much!

  • Bill October 7, 2008, 7:25 pm

    Dinner looks great – I guess you’re seeing what Future Husband will be like the future? Sounds like a keeper!

  • Caitlin (see bride run) October 7, 2008, 7:25 pm

    anon – YAYYYY! awesome!!! šŸ™‚ running is a great gift i give myself šŸ™‚

  • Lauren @ Team Giles October 7, 2008, 9:07 pm

    AWESOME run, sounds really fun, I so want to try that… um…one day…not now… I’d fall over.. and cry from the pain šŸ˜‰

    and why is it I’m hungry after looking through your blog? hehe

  • *Andrea* October 7, 2008, 10:30 pm

    awww future hubby is so sweet for making dinner and taking a picture for you! he seems so supportive šŸ™‚

    love the PB+banana… an all time favorite of mine!!

  • BOBBI McCORMICK October 7, 2008, 10:59 pm

    Great Tempo run, I owe all my speedyness to them:) I love it when the men cook, mine did tonight too it’s such a blessing! It also looks so yum:)

  • Krista October 8, 2008, 6:27 am

    Fantastic looking dinner!

  • Andrea (Off Her Cork) October 8, 2008, 7:13 am

    How much do I love the idea of maple syrup on the zucchini? I bet that’s amazing. šŸ˜€

    I also love the tempo run idea. I’ve been doing that lately on my runs, trying to vary my speed. It’s helped my leg muscles a lot and has helped me find a pace I’m comfortable with.

  • greendogwine October 8, 2008, 8:33 am

    I HATE bananas – but they way you eat them alwasy makes them look so yummy! And that chicken for dinner looks AMAZING! Nice job on the tempo run! I’ve seen that training schedule before, but I have to admit, all the different types or running are super intimidating to me!

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