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Tempo Tuesday

by Meghann on September 22, 2009

Happy first official day of Fall! Well actually Fall officially kicks off at 5:18 pm. I wonder who decided Fall was going to start at exactly 5:18? Did they just close their eyes and point at a clock? Such an interesting random time for it to officially be fall.

Anyways, my first day of fall began with a hot and humid run this morning. It was another Tempo Tuesday according to my training schedule, so I aimed for 2 miles at 9:45, 2 miles at 9:05 then 1 mile at 9:45.

Here’s what I ended up with:

  • Mile 1:  10:05
  • Mile 2:  9:42
  • Mile 3:  9:07
  • Mile 4:  9:03
  • Mile 5:  9:12

And this is what I’ve discovered on this tempo run:

  • My pace is all over the place. I will look down and my pace will be 10:12 and then I will speed up and it will be 8:35. It was really difficult for me to hold a steady pace.
  • Once I get in my groove its hard to break it, hence the final 9:12 mile that should have been 9:45. I need to force myself to slow down more.
  • Staring at my Garmin to determine my pace makes the run much slower then if I were just going for the hell of it.

I also realized I enjoy having goals when training because it feels like I’m actually training. My last marathon I kind of just did my own thing and I never truly felt like I was training, this time I already feel more focused and on target.

After the run I enjoyed a nice bowl of cereal for breakfast


  • 1/2 cup Kashi Go lean
  • 1/2 cup Missy’s Mix #1 
  • 1/4 cup Good Run Cashew Granola
  • Plain Oikos
  • Dried Berries
  • Kiwi


A Little Fund Raising Support…

Kristina from Nikes and Ponytails is on a mission to raise $400 for breast cancer research via the Susan G Komen Race for A Cure 5k she will be running in October. This year raising money  for this cause has a special meaning to Kristina as she just found one of her best friend’s mothers has been diagnosed with breast cancer. The same friend recently lost her father three months ago to another form of cancer, Hodgins.

Kristina is pulling out all the bells and whistles to help reach her goal, by offering three major giveaways on her blog. Each time some one donated money to her fundraising efforts, they will be eligible to win one of the giveaways that can included any and everything from Solixir, Newman’s Own, Whole Sweeteners, Dave’s Killer Bread, Pop Chips and so much more!

Please check out this page here for the official rules and how to donate and check out this entry for a sneak peak on the giveaway items.

What are you waiting for? Donate! It’s for a good cause! :) 

1 kirsten September 22, 2009 at 9:18 am

Yikes! I forgot its the first day of fall! I need to start planning some trips to escape the Boston winter!

2 Leianna September 22, 2009 at 9:20 am

Great breakfast!
I’m not a fan of tempo runs, I can never keep my pace at the same either, I’m more interested in the scenary or people around me:)

3 Matt September 22, 2009 at 9:26 am

Nice tempo. I wouldn’t worry about going to fast as long as you are feeling good. The point of a tempo run is to INCREASE fitness.

4 Sarah (from See Sarah Eat) September 22, 2009 at 9:27 am

I’m starting to feel that way with my runs too. I’m only training for a 5K but I definitely need to get back to a “program” instead of just doing my own thing.

5 allijag September 22, 2009 at 9:27 am

I know this might seem out of character for me – but I love your GREEN breakfast bowl! (both the bowl itself, and the pretty kiwi!) 🙂

6 Juli D. September 22, 2009 at 9:35 am

Your run seems great – but I wouldn’t call it a tempo run. In order to get the real benefits, you need to be sure you’re pushing yourself to an uncomfortable pace (this is the point of a tempo run)! You should also have a mile warm up and a mile cool down. You’ll reap more benefits this way – here’s a Runner’s World article for more info:,7120,s6-238-267–11909-2-1-2,00.html

7 Molls September 22, 2009 at 9:42 am


good run!!

8 brandi September 22, 2009 at 9:44 am

glad your training is going well! It’s hard for me to keep a steady pace, too, but I’m sure our hills don’t help. I always slow down on the way up and speed up on the way down…I can never stay the same!

9 Liesl September 22, 2009 at 10:06 am

Hey Meghann!
It’s amazing what we learn about our running styles when we do these type of training runs.
Sounds like you are on the right track with your tempo run…but I thought I might share with you a few things that have helped me pace. 🙂

First…a track. Yes, as boring as that sounds, when I do mile repeats I break down each lap to the time it needs to be to make my mile repeat time. For example: I want to run 3x1mile @8:00 pace so I run each lap in 2:00. Seriously, now I only have to look down at my Garmin at the end of each lap, and 95% of the time I am right on. It has taken some practice, but now I can “feel” my pace if that makes sense.

Second…I know you are training for a marathon, which I have never trained for…but I would use your first few tempo runs to kind of gauge how much you can push yourself. Sometimes my mile repeats are just too slow and I know that I can go faster….and I don’t think this will hurt you. So, don’t worry about that 9:12 mile at the end, maybe you just need to make your middle miles a little faster. 🙂

Hope that helps…and that you have an awesome Tuesday!
And I am always inspired by your blog for new cooking ideas and for getting out and running hard!

10 rhodeygirltests September 22, 2009 at 10:15 am

Wow your close up of the fruit in the cereal bowl is awesome! It’s making me crave kiwi!

I did my first tempo run last week- mine are to be 30 minutes the whole time I think- and I realized my pace was all over the place too. I did find, however, that the run went by SO much faster by having something concrete to focus on.

11 courtlove111 September 22, 2009 at 10:16 am

I love the fruit salad matches the bowl…so pretty!

Enjoy the sounds like it is such a fun challenge for you that you are getting a lot of joy from. Isn’t that what life is all about!

Adventures in Tri-ing

12 Nicole September 22, 2009 at 10:23 am

Mmmm, I love kiwi mixed with cereal.

I will definitely donate! I’m trying to fund raise as well to raise money for my friend Alex who was hit by a drunk driver.

13 chandra September 22, 2009 at 10:38 am

It’s funny you say that about training because I’ve kind of felt the same way! My weekend long run schedule has been strucutured for the most part, but I feel like my weekday training has just been all over the place and I feel like I’ve slacked off a lot even though I know I haven’t!

14 Jessica September 22, 2009 at 10:53 am

I’ve never eaten the fuzz on a kiwi! I am afraid of it.

15 Ryan @ Greens for Good September 22, 2009 at 11:39 am

I’m so excited that it’s the first day of Fall!!!!

16 jewels September 22, 2009 at 12:01 pm

518 is the time of the automnal equinox which is a specific position of sun and earth 🙂

17 Jill September 22, 2009 at 12:11 pm

5:18, not a random time. It is the exact moment that the Earth is neither tilted towards or away from the sun. The center of the sun crosses the celestial Equator and will continue to move southward until the first day of Winter. It officially turns fall at that specific time due to the position of the Earth in relation to the sun.

A little geography lesson. 🙂

p.s. Love your blog.

18 Brie (The Fit Bride) September 22, 2009 at 12:14 pm

I really need to get a Garmin–I would love to be able to check my pace like that.

19 Evan Thomas September 22, 2009 at 12:24 pm

I’ve always wondered why 5:18 too. I’m glad your commentators are so knowledgeable, haha

20 Susan September 22, 2009 at 12:29 pm

I think this type of training is totally going to help your next marathon! I’ve been increasing my long runs, but I need to replace my shorter runs with speed or tempo runs. I hate purposely adjusting my pace though – I just like running at a speed that feels good!

21 angieinatlanta September 22, 2009 at 1:16 pm

Lady, you are so crazy focused on your training this time; I just know you are going to ROCK this race!

22 Chloe September 22, 2009 at 1:16 pm

I wish I had problems slowing down!!! 🙂 My problem is maintaining a steady pace for long periods of time, or even increasing my pace. I’ve tried “sprinting” but that gives me a gain of about 5 seconds. This girl is just not make for running.

23 Jenna September 22, 2009 at 1:47 pm

good job on the run this morning!
yummy lookin cereal 🙂

24 Kate September 22, 2009 at 5:00 pm

Do NOT trust your Garmin’s “current pace” function. It is a liar! Keeping it on lap pace is the best way for me.

PS- I also find it really hard to get into cooldown zone after tempo miles. Do you use HR? Trying to get your HR down is a great way for a type-A competitive person to learn to take it easy 🙂

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