The Runner’s Kitchen turns 2!

As the days grow shorter and we inch closer to marathon season, our team tempo workouts have been increasing in length. These long “grinding” efforts improve endurance, increase V02 max, sharpen pace recognition, and make us mentally tough. I had a hunch that this week would include the infamous 2 x 4 mile continuous tempo run. The first 4 miles are supposed to be run at marathon pace and the second 4 miles are supposed to be run at half-marathon pace.

Looking back on the previous times I did this workout  – in February (59:28) and in April (1:00:05), my goal was to run faster. I feel like I’m in better shape now and with almost perfect weather, there would be no excuses. I did end up running faster than last time, but my second loop ended up being only 15 seconds faster than the first. Goal for next time: Negative split by at least 40 seconds. Onwards and upwards!

  • 2.75 mile warm-up
  • ~4.04 miles @ marathon pace – 29:15 (7:14 pace)
  • ~4.04 miles @ half-marathon pace – 29:00 (7:11 pace)
  • ~8.08 miles in 58:15
  • 2.75 mile cool-down
  • Total: 13.5 miles

How did I fuel and refuel yesterday? About 3 hours before the workout I stopped by Jamba Juice for a coffee craze smoothie. This drink is high in sugar/carbs and low in fiber – probably the opposite of what most dieticians would advise. But you know what? It’s perfect fuel for a post-work long run! When the plan is to run 13+ miles, you need carbs and calories (not fiber…trust me on that one!). I paired my smoothie with a granola bar and was set until I was able to grab a very late dinner (9pm!). After the workout I imbibed in some beers. Did you know that unfiltered wheat beers have lots of B-vitamins? Well, now you do 🙂


In other news, I began Runner’s Kitchen on August 27, 2008.  That makes the blog 2 years old today. Hooray! Missed some posts? Check out my favorites from the last couple of years:

Year 2

Returning from injury – Fall & Winter 2009/2010

Half-marathon training – Spring 2010

Summer Marathon training 2010

Runner’s Kitchen – In the News

Year 1

The very first day of posts (Warning! They kind of suck…)

Training for the New York Marathon – Fall 2008

Holiday Baking – December 2008

Mexico City Trip – February 2009

Training for the Boston Marathon – Spring 2009

Summer 2009

!! Give-a-way alert !!

Question: What accomplishment are you most proud of from the past 2 years? Best answer answer gets a shipment of homemade cookies from the Runner’s Kitchen!

  • Happy 2 years!

    This is a great question as I think it just happened: i have to say completing pikes peak marathon last weekend. It’s not just the race itself but the symbolism of the transformation in my life in general.

  • Happy belated blog-iversary! (or blog-birthday?)?

    Hmm…good question! I would have to say coming back from being sick last year and staying positive throughout the many challenges of a very unanticipated health scare to become somewhat of an advocate for said health scares. And learning that the saying “what doesn’t kill you makes you stronger” is 100% true!

    such fun running with you on Saturday!! 🙂

  • Happy Blogiversary–my one year is today!

    That might be what i’m most proud of in the last 2 years…starting a blog has been so fun…I’ve “met” great people online and have a new passion for cooking and the kitchen. It makes life fun and that’s awesome!

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  • Happy Belated Blog Birthday! That is hard to type.

    What am I most proud of in the last two years? I set a goal in Jan of this year to run a race a month. To date, I have run 4 5Ks, 3 half marathons, a 10 miler, a 15K, a 20K. I have on deck so far another 10 miler in Sept and my first marathon in Oct.

  • Kate

    Definitely my proudest moment in the last two years has been completing my first marathon last October – and doing so fast enough to qualify for Boston! I have some 10Ks and a half marathon on board for this fall… and then Boston this spring. See you at the starting line, lady!

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