Haha! You guys!
Well if you were on twitter this afternoon then I saw me post this…
Then a few minutes later you saw this…
Dun-dun-dunnnnnnnnnn
But guess what?! Work slowed down and I took the opening. I drove like a maniac home, grabbed the first running shorts and tee in my workout drawer and hit the pavement for my very first tempo run!!!
This is what my plan said:
Tempo Run: 4 MI
Warm Up. 2@ 10:04. Cool down.
This tempo run was a little hard. My plan has easy runs (which also include warm ups and cool downs) at ~11:30 pace which is really really slow for me. I had a hard time doing my whole first mile at that time, I kept speeding up. But I had no problem doing that pace in my cool down. Wheew.
I wrote my temp on my hand so I wouldn’t forget.
Not too shabby, right?! I’m pretty pleased.
I’m thinking I might need to look at my smart coach plan at the next level because I ran most of my tempos at my speed work paces, ~9:40. I had to keep looking at my Garmin and slowing down.
Here were my splits!
- mile 1 (warm up) 11:29
- mile 2 (tempo) 10:06
- mile 3 (tempo) 9:55
- mile 4 (cool down) 11:03
I’m going to check out the next level of intensity for sure… I have pretty long legs and maybe they are making me go faster.
Lunch
Pre run, more like 3 hours before my run I had a sweet liberty sandwich from Erik’s Deli.
And for working so hard at the office my Dad and I made an impromptu trip to FROYO. I recreated the magic from last night’s trip.
Mango sorbet with fat free granola, dark chocolate chips, and coconut shavings. 
I swear it was even better than last night.
Do you want to see a few pictures from my work???
In the middle left, that’s the printer we use to print on the wood pieces and on the two tables in the front we package all the finished pieces.
I’m the printer and these are the printed strips before they get assembled.
BAM!! Look at those muscly legs. 
We play the town rival tonight, who we lost to the first time we played them this season! Gosh I’m so excited. They were on a really long winning streak and just lost on Tuesday. We’re a completely different team from when we played them last and we’re riding in on a 4 game winning streak!!! It’s going to be an awesome game. I gotta go shower and get ready.
I hope you all have a great evening.
{ 8 comments… read them below or add one }
Congrats on the tempo run
Your sandwich and froyo look delicious!!
I’m glad that work managed to slow down so you could rock that tempo run.
eriks yes!
froyo yes!
makes a good day in my book!
Nice run!! I have a hard time being disciplined with pacing when I’m training – I’ve never really followed a plan very well. But I know that’s how you improve – so way to go!
yessss congrats on your tempo run!! i knew you’d rock it
So proud of you – I like tempo runs (or any run where I change pace, incline, etc) because I think they go faster! Great job!
Way to get out there and just do it! Its 80% of the battle I swear!
Congrats congrats congrats!!! I wanna be fancy and do a tempo run. I will have to look into that. I WANT that sandwich!!!
Yay you! You know, in all the running I’ve done, I’ve never succeeded in making myself do tempo runs/speed work. I need to work on that if/when I do another race.