For anyone who is new to running/training, a tempo run is a run that is comfortably hard and done for an extended period of time. In other words, running at a pace you feel your RPE to be at 6-7, so it's not easy to be a chatty kathy, but it is a pace you can sustain for several miles.
The tempo run serves several purposes:
-increases your lactate threshold, more info about that here
-running at a fairly high intensity is great for weight and body-fat loss and sustained metabolic burn
So my run today will be from work downtown across the Brooklyn Bridge and back. A total of 4.75 miles. This is a fairly ideal distance for a tempo run. I am not a fan of pushing myself hard, I just love to stay in my comfort zone, but that is not going to get me faster, stronger or leaner, so a runner's gotta do, what a runner's gotta do.
And yes, I do sometimes say to myself when the going gets tough: i think i can, i think i can.
*Note: I ran into some unexpected obstacles on the Brooklyn Bridge, aka throngs of people. Seriously, the BB is like Disney World in that you hate to cross in front of pictures, but you will never get to your ride if you don't. Did I manage to block the pedestrian gridlock out of my mind since last time? Hey, NYC Gov...add a photo op lane! When I wasn't trying not to run into people or get run over by a biker, the run was great. Even better when I finished. Definitely got the glowy runner feeling today.In preparation for my trip to Cape Cod and Martha's Vineyard, I searched for some runs on mapmyrun. I found a 11 and 6 miler right near where I am staying, so hopefully I can stay on track.