Post-Run Berrylicious Smoothie & A Tempo Run

by Angela (Oh She Glows) on January 19, 2011


I found myself a Personal trainer!

I found him at a good rate too…only 2 bags of cat treats per day and ample Light Box usage…


Don’t ask.

He has a thing for sunbathing…and he gets it any way he can during our gloomy winter season.


Speaking of Winter, when the weather forces me indoors it is time to get creative with my own running.


I had my first Tempo training run on the treadmill today as per my Winter 2011 Training Plan, but first, I needed a refresher as to what exactly I would be doing. There are a lot of conflicting theories and definitions as to what a Tempo run actually is, but the one that resonated the most with me was Hal Hidgon’s approach:

1) A Tempo run is a continuous run with a buildup in the middle to near 10-K race pace.

2) A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end.

3) The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two.

4) Hal considers Tempo Runs to be the "Thinking Runner’s Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise.

5) Improvisation is the heart of doing a Tempo Run correctly.

Anyone who stresses that improvisation is a good thing instantly wins my heart! I am not a fan of rigid plans or theories about running…or with most things in life for that matter. Flexibility is key and there is never a ‘one size fits all’ approach.

The first thing I did was check what my 10k race pace was back in September 2010 when I ran the Oakville Labour Day 10k. My average pace was a 7:58 minute/mile (finishing time of 49:50 mins), so 7:58 min/mile would be my peak pace during my tempo run.

Here is what I did for my first Tempo run of half marathon training, following Hal’s general guide:

1. “Begin with 10-15 minutes of easy running” –> I ran for 15 minutes at 6.0 mph (10 min/mile), incline 1%.

[Water break]

2. “Build to 15-20 minutes near the middle” –> I ran for 5 minutes at 6.5 mph (9:13 min/mile), 5 minutes at 6.7 mph (8:57 min/mile), 5 minutes at 6.9 mph (8:41 min/mile), 3 minutes at 7.2 mph (8:20 min/mile), and 2 minutes at 7.5 mph (8 min/mile)…all at incline 1%. (Total time 20 minutes)

[Water break]

3. 15 minutes cool-down –> I ran for 5 mins at 6.5 mph, 5 minutes at 6.3 mph, and 5 minutes at 5.8 mph. (Total time 15 minutes)

[Walking + Stretching]

Total Tempo Distance: 5.30 miles


So how was it?

The tempo run was much more difficult than I anticipated! It was probably one of the toughest runs I have had in a long time. I had such a runner’s high after though!

It has been a while since I have continually built speed during a run and I found myself struggling a lot by the half way mark (around speed 6.7-6.9mph). I wanted to stop and take a break before the peak speed (7.5 mph), but I pushed through and told myself that I could do it. It wasn’t supposed to be easy, after all.

I have been doing a lot of interval runs lately and I am used to always having a decrease in pace on a regular basis, but during the Tempo run I didn’t have that luxury to decrease my speed when I wanted to. It was tough to get used to, but I think that just shows why Tempo runs can be such a great addition to a training plan!

Here is to a love-hate relationship with the mighty Tempo run for many workouts to come…

Oh, and it doesn’t hurt to have a delicious reward for all your hard work!



Post-Run Berrylicious Smoothie

Serves 1 (about 2 cups)


  • 1 large frozen banana, chopped into chunks
  • 1 tbsp chia seeds
  • 1.25 cups Almond Milk
  • 1 cup frozen strawberries
  • 1/4 cup frozen blueberries


Directions: Add Almond milk into blender followed by the rest of the ingredients. Blend until smooth. Add sweetener if preferred. Serves 1 (about 2 cups).



I don’t care if it is Winter or not, the only thing I wanted after that workout was something COLD!


Frosty, berry goodness and packed with antioxidants.

Did it ever hit the spot!


And then I proceeded to get a huge chill down my spine and covered myself in oodles of layers, sitting beside the space heater until it melted my clothing. The smoothie was good in theory I guess.

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{ 14 comments… read them below or add one }

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Rose January 20, 2011 at 2:05 pm

What a great run! Good job.


Jess January 20, 2011 at 2:09 pm

what a beautiful looking (and i’m sure tasting!) drink.


Gabriela @ Une Vie Saine January 20, 2011 at 2:26 pm

I’ve been loving smoothies too lately, but they make me SO darn cold!! I usually eat one right before showering, that way the water can warm me up.

Sketchie in the lightbox = priceless.


Julie January 20, 2011 at 2:52 pm

WOW!!!! The color of that smoothie is a-m-a-zing! I must make this soon :)


Sarah (Sarah Learns) January 20, 2011 at 3:22 pm

congrats on your great tempo run! i don’t know why i always thought intervals = tempo runs. now i know differently! and your smoothie looks like the perfect reward for a great run. :)


Sarah (Sarah Learns) January 20, 2011 at 3:22 pm

congrats on your great tempo run! i don’t know why i always thought intervals = tempo runs. now i know differently! and your smoothie looks like the perfect reward for a great run. :)


Alina @ Duty Free Foodie January 20, 2011 at 3:44 pm

My cat would totally also take over the light box! He can’t resist an open box. Too cute!


Chelsea @ One Healthy Munchkin January 20, 2011 at 6:57 pm

Thanks for the explanation of tempo runs! I never knew what they were. I’ve actually sometimes followed a similar pattern on my treadmill runs, so I guess I’ve been doing them without even knowing it!

That smoothie looks like the perfect refresher. :D


Richelle January 21, 2011 at 9:50 am

You’re cat is so cute. I made a smoothie after my long run last weekend, it was all I was craving too!


Imwaytoobusy January 21, 2011 at 9:18 pm

I have not had one smoothie craving all winter, until now ;) I bookmarked that puppy and there may be (*will be) smoothies after the workout tomorrow!


Kath January 22, 2011 at 9:43 am

I LOVE that third photo of Sketch!!


Jes (@Self Motivation) January 22, 2011 at 9:57 am

Your cat is so adorable!


ackkitchen February 1, 2011 at 1:33 pm

Any music ideas to help keep the pace while you run? I cannot wait to try this!


angie May 29, 2013 at 11:46 am

Hi I am a vegan, been a vegetarian half of my 28 years and a vegan half of that. I recovered from an eating disorder after my daughter was born. I am a single mother to a wonderful vegetarian little girl. Running became a great way to find recovery from all of the stress… My problem is only one, I can not afford new shoes ever. I had one semi expensive pair (80.00 $us$) They are warn down and old and running began to hurt. Somedays I couldn’t walk. I was told over and over I needed new shoes so I was forced to stop running. Sadly I am not very well off and the vegan diet is expensive in its self. I have gained a good amount of weight but I dont much care about that… I just miss running so much. Do you know of any good but cheap running shoes? Or will I never run again?


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