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!
[print_this]
Post-Run Berrylicious Smoothie
Serves 1 (about 2 cups)
Ingredients:
- 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).
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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.
Aw! Your cat just stole my heart with that light box picture : )
Your cat cracks me up!
Only a cat would find the most random of
places to take a nap.
That smoothie looks so, so refreshing and gorgeous. I’ve been trying to make something like that but I think your strawberry and blueberry choice is key – I’ve been using frozen raspberries and the smoothie ends up being a bit too tart for my liking.
Also, your cat has the most beautiful eyes!
Your cat looks like a little leopard :)
Ya gotta love the tempo runs! They’re really good for improving your time too. I’ve been working out a lot indoors because of the cold and the fact that it’s so dark when I have time to exercise. I just recently added jumping rope to my workouts and I have to tell you that it has done wonders for my leg strength. I felt so strong when I went on my long run on Sunday. I highly recommend jumping rope to enhance your running.
Wow I haven’t jumped rope in years…but I used to do it as a workout and it was always killer! I should invest in a rope soon. Great idea :)
Haha I keep tortyring myself with cold smoothies too!
You are so committed and organised exercise wise. Youve inspired me! All winter Ive been considering it enough of an acheivement just to stand on the treadmill – I think I have actually decreased my average speed :)… Tomorrow I will challenge myself! xox
I normally don’t create training plans, but when my motivation hit an all time low I thought it would help, and so far it really has. :) I like it for Winter anyways!
Tempo runs are great for getting a good high though, because you push yourself harder, so I love tempo runs (afterwards!) :P
Yummy smoothie! Looks delish! :)
oh yea I felt AMAZING afterwards!!!
Congrats on the tempo run, it sounds hardcore! The berry smoothie looks scrumptious and as berries are my fruit of choice, I’ll be indulging.
Sounds like an awesome, if uber-difficult workout!
Aaand that smoothie looks fabulous! So thick and creamy!
WOW, your cat is gorgeous!!! That smoothie looks so good, but I don’t have any strawberries, rats! Maybe I’ll just add peaches instead :-)
great work on keeping the tempo in your tempo, angela! and thanks for sharing your feedback on your workout! tempos are soo not easy!
i had the pleasure of meeting hal higdon at a race expo and he is the nicest man…and so knowledgeable. glad to see so many bloggers find his tips and training plans useful.
stay warm!
Argh! My cats go for the light box, too! It’s sided with parchment paper and one feel through the top about a week after making it. I know have to store it on a the top shelf of a book case! LOL
I have a love hate relationship with the tempo run. I dread them before I do them and then I’m thrilled while doing it because it makes the run itself more interesting and goes by quicker (that’s a tempo run outside, by the way — hate the treadmill but on it right now due to weather. Blech)
Your cat fell through the top?? omgggg that is hilarious. I could so see Sketchie doing that.
I love how you research your runs and set out a plan. I tend to just run and hope for the best, which may not be the best approach. Love the cat in the light box, totally made me smile! And your smoothie pics are gorgeous!
I love berries, especially frozen, in my smoothies. Such a pretty color!
Sketchie is so cute. Love him in the light box. :)
Tempo runs are great! Way to push through. On a treadmill, no less.
oh that picture of sketchy just made me spit out my coffee, HILARIOUS! and of course, I love the chia seed addition to the smoothie. Great post run nourishment.
:)
I stumbled across your website a month or so ago. LOVE what you are doing and enjoy looking to see what you are up to everyday. Thanks for your recipes, humor and a glimpse into your life. My husband and I are transitioning to a vegan lifestyle and you are making it easier! I am also a runner and appreciate your experiences so much!
Ahhhhhhhhh!! Now I know what a tempo run is! lol. And now I know that I used to train like that all the time w/out even knowing it! It does wonders for your time, and if you push your incline during your speed increase you are going to ROCK IT in your next race. Trust me!
I used to avoid any training program w/anything complicated sounding like “Tempo Run” or “Fartleks” lol!
BTW…I have finally jumped on the GM bandwagon and I have one every single morning after I workout :) I’m ADDICTED. You deserve compensation for starting that movement! I really feel great.