Good evening! My tempo run went well tonight, but it was SUPER CHALLENGING! In case you didn’t read the explanation of my current 10K Training Program, a tempo run is defined as:
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 two-thirds into the workout.
Here was my plan for tonight:
- 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
- Cool Down!
I managed to pace 8:30 for miles 3.0 and 4.0! Whoo hoo! But… I’m not going to lie — it was hard! My heart felt like it was about to beat out of my chest! Here are my statistics:
- Duration: 51 minutes (5.0 miles + cool down)
- Average Heart Rate: 178 bpm
- Maximum Heart Rate: 201 bpm
- Calories Burned: 516
One of the most challenging aspects of this tempo run was I had to FIGHT negative thinking. Negative thinking doesn’t get you anywhere in life, and running is no exception… I had to literally TELL myself to STOP thinking ‘I’m so tired’ or ‘My legs are sore.’
I think my negative thinking comes from the fact that sometimes I’m scared to succeed. Success can be kind of scary! And–if I reach my goal, what’s the next step?! I have to do even MORE!
Obviously, I’m a generally positive person. But, I can see how this thought pattern can affect people who are trying to lose weight or start dating… does anyone else feel like this sometimes? How do you nip this behavior in the bud?
After my run, I made a quickie dinner of Morning Star Meal Starter + Kashi Pilaf. I had a side of roasted zucchini.
I mixed the Kashi Pilad + Morning Star Meal Starter with about 1/4 cup of pasta sauce to make it a little wet and more flavorful!
I had a piece of WW toast with PB around 4:30 PM.
About two hours earlier, I made a skim milk + frozen peach smoothie. Sorry for the blurry pic!
And… pretty much right after lunch, I ate a Z-Bar. Once my current stash of these runs out, I don’t think I’m going to buy any for a while…. I CRAVE THEM CRAZY STYLES! 🙂
Time to do MORE work… grrrr!
Have a nice night!
Edited to add: Cereal + TV = Perfection 🙂
Dinner looks delicious!
I agree that sometimes success can be scary!
Great tempo run!