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!
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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.
The tempo run sounds interesting. I really like doing interval runs but haven’t in a while- I think I need to bring them back to change my workouts a bit.
I love how you broke down the tempo run, sounds hard but like a good workout. I’m working on making a spring half marathon plan and really want to include a speed workout each week in the form or intervals or tempo runs.
Did a tempo run myself last night! I’m using Hal’s advice as well. Definitely makes the run more interesting and fun and challenging. I’m very worried about being on the treadmill so often lately though. Haven’t been on the road in about 2 weeks. Have you done any training for a half marathon mostly on a treadmill? I’m doing the Burlington half at the beginning of March and I’m worried that this cold, snowy winter isn’t going to allow me to get outside!!!!!!
I’ve got to go out and get those Chia seeds!!!!!!!! Wish I wasn’t so afraid of change in my diet…I’m in awe of all of your recipes!
Oh wow kudos to you for running Burlington! I was debating running that one, but I decided I didn’t have enough time to train. I will be mostly training for my April 9th half indoors on the treadmill. I am concerned about how this will affect my actual race, but I’m hoping to get outdoors mid March and beyond (hopefully there isnt too much snow and cold, but who knows!). I think for this half, Im not going to set a time goal just to ease my nerves. Im going to look at it as simply a ‘race opener’ of the season and have fun with it. :) I think the cold weather REALLY decreases one’s speed. It is so much harder to breathe when it is cold out. Just take it easy and have fun! :)
Sketchie is such a character! Love the smoothie oozing over the sides yum!
I also don’t like rigid plans! I’m contemplating training for a marathon, but the idea of following a training plan is really off-putting to me.
Hehe so THIS is what you were tweeting about yesterday! Sounds delicious and super refreshing. I haven’t had berries in my smoothies for a long time (well, since the fall) but I’m starting to feel a bit of withdrawal so I may have to go buy a bag of frozen ones. I’m glad your tempo run went well! :)
Thanks for describing a tempo run. I’ve heard of them before but never really knew what they were. Congrats on pushing through even when it’s tough!
Ahhhmazing that you actually get him to sit there for you! I wish my puppy would do that.
Actually I can’t get him to get OUT of the box!
Tempo runs are so effective for increasing speed! I did weekly tempo runs outside last summer (I used my heart rate as the gauge), and I noticed after a while that I was traveling much farther in the same amount of time. It was incredible – I never saw such a progression in my running before. And come race day, it helped me blow my goal of a 25min 5k by almost a minute (I finished in 24:08).
Wow that is so inspiring! Thanks for sharing. I will think of this when I’m busting a$$ and want to give up….heh
I really enjoy your blog. Your delicious berry smoothie got me wondering- where do you get your fruit in Canada in winter (I’m south of Montreal in NYS) and do you use organic? Sure looked delicious. MIne was a chocolate cherry bomb this am with two fistfuls of spinach! mmmm
I have a couple bags of frozen President’s Choice brand in the freezer…I find frozen is always best for me in the Winter because the ‘fresh’ stuff just tastes bad. I use organic blueberries and then regular strawberries (because PC brand doesnt have organic strawberries).
Thanks- those strawberries looked delish….My blueberries were picked (9lbs!) and frozen this summer and organic. Next summer, I’ll pick twice the amount, and I’ll do strawberries, too! I feel like all the food I froze from summer gardens is GOLD in my freezer :)
That smoothie looks so freaking tasty- post-workout beverage inspiration? I’m thinking so!
Looks great! Do you do dairy at all? Yogurt?
Nope…no animal products :)
What about Soy or other forms?
tempos are so ouch harder on the treadmill, in my opinion. i’m really looking forward to spring weather!
i do the same thing with smoothies. it is a vicious cycle: exercise – sweat – smoothie – shiver – burn self in shower. :)
I think a delicious smoothie is the perfect way to finish a run!
LOL.. what a silly cat.
I love reading about your running.. I am starting couch to 5 k.. in the process of getting my treadmill moved from the basement of my X’s house to my apartment! I’m also going to be training my dog to run on the treadmill
I’m really enjoying your blog and recipes! I noticed for your smoothie that you use frozen strawberries & blueberries; do you always buy organic berries? I’m currently studying to become a holistic nutritionist (I also just started a blog!) and recently learned that berries – particulary strawberries are one of the worst fruits for pesticides. They have pesticides on them that contain carcinogens, which is directly linked to causing cancer. If they are frozen, organic – what brand are they?
Thanks!
Lauren
yes it is true that strawberries are one of the top ‘offenders’ for pesticides!
Right now I have organic President’s Choice blueberries and regular P.C. strawberries (only because they don’t have organic as an option). I occasionally buy the organic strawberries in other brands, but it is about twice the price. I usually don’t keep them in stock, but I think they are fun to buy once and a while to add into smoothies.
My goodness, Sketchie in the lightbox is priceless! Your cat always gives me a laugh. :)
Hal’s running mthod is spectacular. I followed his marathon training program when I thought I was going to run a marathon (taking the Bar exam instead so, eh) and my running time has gotten so much better as a result. I used to only be able to do about a 10 to 11 minute mile but now my time is so much better, about 8:30 to 9:30 minute miles. Those tempo runs are no joke!
As for Mr. Sketchie, tell him that my two cats Rocky and Suzy are very jealous, because they have to fight over the window in my room. They just love that perfect warm, cozy and small spot.
Sketchie is looking so cute. Great job with the tempo runs, I am trying to do them and I know its no joke. I make berry smoothies all the time, I love them for breakfast.
Sounds like you had an intense run! You definitely deserved that awesome smoothie!