Monday and Wednesday are always my “workout” days. I am not really sure how this came to be, but it just stuck.
I started back doing workouts last week and continued the tradition this week.
Yesterday I did something different. I decided it was time to jump back into tempo runs. I have done a few tempo runs in the past, but just got to the point where I feel my body is ready.
Tempo runs can be hard, but they are also really rewarding.
Here was a break down of the workout I did:
The first mile was very slow and easy. Once I hit the beginning of my tempo workout my focus was on staying relaxed.
I ran 3 miles at an 8:27 min/pace. I am not quite sure where I stand in terms of speed so I edged on the side of caution when I began the workout. After my workouts last week I knew that I could manage a 8:30ish pace for 3 miles.
I can’t tell you how important having confidence in yourself is. If you go into a tempo workout thinking it’s going to be impossible, it will be! Have confidence in yourself – it will pay off!
I was relaxed the entire three miles and my body felt strong, really strong. The pace felt quick but very manageable, just where I want to be at this point.
After I completed the three miles I did a 1/4 mile cool down and then threw in 2 400’s to finish out the workout. I did the first at an 8:00 min/pace and then second at a 7:41 min/pace. Then ended with a half mile cool down.
This workout boosted my confidence and was a great start to the week! I’m happy that my body has held on to a TINY bit of speed. It’s still a long way to go but my confidence is starting to come back.
I finished out the workout with a post-run snack.
Bob’s Red Mill 8 Grain Cereal, Udi’s cranberry granola and some glutamine mixed in.
All mixed up doesn’t look too appealing does it? I added some cinnamon to taste. I’m trying to focus on eating whole foods post-workout instead of protein shakes. I usually end up taking a protein shake post-workout and then eating lunch. I think my body responds much better to whole foods as a post-workout snack and then following up with lunch an hour or so later.
In other news, this little lady turned 3 years old yesterday.
We celebrated with some fetch time outside! She was in heaven. Happy Birthday Zoe!
Do you incorporate tempo runs into your training?
Tell me something fun you are looking forward to this week!
I try to incorporate tempo runs in my training. The last one I did was about two weeks ago, though. After my race on Saturday, I’m going to do a few more before my goal race (10K) at the end of April
They really are great workouts! Good luck on your race this weekend!
I also usually follow the Monday/Wednesday workout schedule. I like it because then it gives me two days to recover before a long run on Saturday. This winter I had to learn to be much more flexible, since there were some days when the weather made it impossible to do a hard run!
Glad to hear I am not the only one who has gotten into that routine 🙂
I like it too because it gives me a lot of time between my last workout and my long run day. It seems to allow my body lots of time to recover. I had to learn to be flexible this weekend too! It always does that to me. I look forward to moving and we don’t have quite as bad of winters!
Happy Birthday Zoe! 🙂 I try to incorporate tempo runs into my training, but not as often as I should. I’m looking forward to the weekend!
She says thank you for the birthday wishes 🙂
Tempo runs are hard to get yourself to do, but you feel so great afterwards! I am looking forward to the weekend as well!
Good job on your temp run! I should incorporate some of those in my weekly runs. Happy Birthday to Zoe! You should get her some frosty paw. My yellow lab loves them!
I have never heard of frosty paw!? What is it? I am always looking for fun new treats for her!
It’s icecream for dogs. You can find them in the freezer section in your local grocery store
totally trying this for later! love tempo runs
They sure do make the time FLY by!
I am so not a “workout” kind of runner but tempo runs are the one I can stick to. Not to many rules just pick a pace and stick with it…that being said it’s hard to get myself to actually do them! But when I do you are right, so rewarding confidence building!
I love tempo workouts- great for a day when you want a challenge! Your pup is really cute, happy birthday to zoe! My pup just turned 4:)