Tuesday, August 11, 2009

Anatomy of a Tempo Run

Today's scheduled workout - 1 mile warm up, 2 miles tempo pace (tgt 10:09-10:39min/mi), 1 mile cool down

I decided to do this solo in the morning vs. later with the running group. I also decided to bring the ipod for inspiration. This morning's album was Business Up Front Party in the Back, by Hawk Nelson. What, you've never heard of this album? I'm shocked (yes, I'm being sarcastic, I don't expect any of my readers to know this group).

miles 1 - warm-up. Main goal, do *not* sabotage the tempo portion by running the warm-up too fast.

warm-up mile pace - 12:05.

mile 2 - Time to get serious and pick it up a notch - tempo pace - yikes - get inspiration from song Supersonic

Let go of urself
It'll be good for ur health
Don't care who watches
You g'on take it up a few notches

Pace - 10:09 - Yeah, baby! That's what I'm talkin' about.

mile 3 - No rest break. Keep moving. Hold that tempo pace. Get inspiration from song Numb

Find myself in tune with the groove
I can't stop, uh, I gotta move

Pace - 10:19 - Yay me! I nailed it!!

mile 4 - cool down. Walk some if needed. No rush. Celebrate victory

Just for grins, I added an extra half mile, just because.

pace - 13:35 Works for me.

Now I need to rush through a shower, get ready for work, but first...get son registered for his senior year at high school. They grow up way too fast, people.

28 comments:

  1. Great job on the tempo run! Yikes - High School!

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  2. Well done sister. They do grow up fast, why it seems just yesterday the attack terrier Lloyd was peeing on my carpet. Wait, that was yesterday. Dangit!

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  3. I needs me some insprication!! hahahaha! and no, I don't want you to spell check my blog posts, not that you would, cause that would take ALL FREAKIN DAY!

    just thought it was cute.

    Great run, sista!!! That right thar is perseverance!!

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  4. AMAZING!! I NEED to do a Tempo run, you have inspired me to get on that. Senior year!! Wowzers...I am still dealing with potty training.

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  5. Awesome run!! Amazing how a little music and the right words can get you moving eh?

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  6. I love when you can find motivation and inspiration from music! Way to rock it!

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  7. Nice tempo, Lisa! Way to nail the pace!

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  8. Congrats on a great tempo run!!! I think they are so hard - you're inspiration for pushing through to the pace!

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  9. Yippee! Great job Lisa. You sound thrilled. ;)

    My daughter graduated high school FIVE years ago. You're tellin' me they grow up too damn fast!

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  10. Awesome job with the tempo run! You go girl!

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  11. Thanks for commenting on my blog.

    No, I have never heard of Hawk Nelson, maybe I am missing out though.

    Glad you got your run over with.

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  12. I had to look up the band. I could totally get running to them! (It's gotten to the point that I like songs based on if I can run to them.)

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  13. Great job and nice pace!

    My son will be a senior this year also---amazing where the time has gone.

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  14. Nice job on the tempo run:) Good points to consider.

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  15. Great job on the tempo!

    I can't imagine high school - I'm not sure I'm going to live through Jones' second grade...

    MCM Mama

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  16. AWESOME! your hard work is reallypaying off :)

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  17. I love it when a plan comes together. Nice run.

    We're on to first grade this year, time flies.

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  18. tempo runs area great workout and great job on nailing yours. The KEY is to make that warm up a SLOOOOOOW one.

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  19. Great job! Tempo runs are tough. I find them tougher than repeats because you have to hold that pace! Nice work on yours.

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  20. ", just because". I LOVE it. Great morning!

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  21. Sweet tempo run! Great job, lady!

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  22. I don't know that group but I sure know that hair cut. And it rocks.

    Nice run!

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  23. I'm late to the game, but Yahoo! good run. so jealous of everyone running, since I can't. Even if I do hate it.

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  24. You freaking nailed that tempo run lady!!!

    SWEET!!!

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  25. Nice job, Lisa!! I've never done speed work while running to music before because I have a hard time not running to the beat. Do you have the music that is somehow synched to your steps per minute?

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  26. YAYA congrats. i SOOOO struggle on tempo runs, but i HEAR/READ they pay off! great job.

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