A tempo run & a road with a view

Guess what I didn’t do this morning? A 30 day shred workout! My first morning in 30 days not getting up and doing that workout. I really liked the three workouts (levels 1, 2, and 3) and I’d recommend them to other runners as a great form of cross training. After completing the program I feel stronger, especially in my core and upper body, and I feel like my running has improved. But honestly after you do something for 30 days in a row, it’s nice to take a break. I’m planning to do another shred workout next Monday.

This evening I went for a run with Barry. We did a 5 mile tempo run on the trail in town. It’s pretty nice outside today: 46 degrees and not nearly as windy as yesterday. The plan for today run was to do a one mile warm up, 3 miles 9:06-9:20 pace, and then one mile cool down. I figured out what my tempo pace should be using McMillan’s Running Calculator by plugging in my recent 10K race time. Here are the splits:

Mile 1 (warm up): 10:35
Mile 2: 9:04
Mile 3: 8:49
Mile 4: 8:51
Mile 5 (cool down): 10:27

Overall average pace was 9:34/mile. All three of my tempo miles were below the pace range established by the McMillan Calculator. The 10K time I used was from the only 10K race I’ve ever run (from this past weekend) and it was a hilly race, so maybe not the best indicator. Either way, a successful tempo run is in the books. It really helped me to have Barry with me tonight. He sets a great pace and I can just stick with him, although I still tend to stalk my Garmin like crazy during those middle miles.

I have one other thing to share with you today. Check out the view I had today at work:

I snapped this picture from an overlook off of a road I was driving on that goes over a mountain between two towns. I made it x-large so you could see it better. Views like that never get old and pictures just don’t do them justice.

What was your workout today?

Have you ever followed an exercise program that had you doing something everyday for a certain number of days in a row? Did you like it? Were you ready to be done with it at the end?
I just finished the 30 day shred and last winter I completed the 90 day p90x program.

8 Comments

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  1. Wow, what a pretty view!!!!

    Great work on the tempo run, too! I always feel good after a run where I am pushing myself.

    You did the whole P90X? I did it for about 30 days or so, but Zach and I could not stand Tony Horton, so we fell off the wagon. Maybe I’ll be able to stick with your 30 Day Shred Challenge 😉

    1. I saw you accepted the challenge 🙂

    2. Yeah!! I’m working on tracking down a copy.

  2. That view is amazing! I wouldn’t get tired of that, either. Very nice tempo run, too! That’s a great pace for 5 miles.

    I did a Runner’s World summer running streak last summer, which was supposed to be Labor Day to the Fourth of July. I kept going after the Fourth with hopes to go to Memorial Day, but once school started, I was done with it.

    1. That’s cool! Did you ever have any days where you just did a short 1-1.5 mile run just to keep the streak alive? Way to push the streak all the way to Memorial Day! That quite a ways past the 4th of July.

    2. Oh yes, there were TONS of one-milers in there. I told myself I had to do 1 mile at least. There were nights I ran at 11:30 p.m…I just circled my block a bunch of times. LOL

  3. great tempo run and REALLY great job at doing it negative split style. 🙂 glad barry could keep u company, especially for hard workouts having someone there helps a TON!

    1. Thanks! The negative split wasn’t intentional, but that’s just the way it worked out. I completely agree- having someone with you definitely helps on a tough workout!

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