Tempo on the Treadmill

Wednesday started off with a cup of coffee (again half regular, half decaf) and a banana. I was feeling energetic, so I bounded out the door for an easy 3-mile run. The weather outside was beautiful, yay for wearing just a t-shirt and shorts!

Quick breakfast

Breakfast at my desk was a pomegranate chobani greek yogurt and 2 servings (at least!) of Kashi honey sunshine. This was the first time I’d tried the pomegranate flavor and I really liked it – you could actually see and taste the pomegranate seeds. No fake flavors here.

Honey Sunshine and Chobani

Mid morning snack was a (decaf) cappuccino and an adoraĀ chocolate calcium supplement.


In my rush to get out the door this morning, I forgot to bring leftover chili for lunch. Doh! So I had to buy a salad from the cafeteria. I wasn’t too upset šŸ™‚


  • romaine lettuce, mushrooms, sliced red onion
  • honey roasted sweet potatoes
  • dried cranberries, sunflower seeds, feta cheese
  • bit of wild rice salad
  • Tbs balsamic vinaigrette and some croutons

And for dessert – something new by JELL-O. My mom gave me a few of these 60 calorie caramel mousse cups and I was a bit skeptical, but they’re actually pretty good.


Around 4pm I had a balance bar to prepare for my post-work gym visit. The mint cookie flavor tastes kind of like a thin mint!

Balance Bar

I stayed a little late at the office and then headed to the gym. My legs have been feeling strong, so I decided to do a sort of tempo run.

  • Miles 1 9:20 pace (warm-up)
  • Mile 2 9:20 pace (warm-up)
  • MileĀ 3 – 8:20 pace
  • Mile 4 – 7:55 pace
  • Mile 5 – 7:15 pace
  • Mile 6 – 9:15 pace (cool-down)
  • Mile 7 – 9:15 pace (cool-down)

Total: 7 miles in 1 hour, 54 seconds

I felt strong throughout – no problems from the hamstring or IT band (although my knee was feeling a little funky on the walk to the gym).

By the time I got home, I was HUNGRY. I re-heated a bowl of vegetarian chili and topped it with some mozzarella cheese.

Octoberfest chili

And then IĀ warmed up a multi-bran vitatop and slathered it with pumpkin butter. Yum!

vitatop with pumpkin butter

My apartment is like 1,000 degrees so I drank a ton of water last night. Around 10pm, I curled up with my current book (just finished The Post Birthday World) andĀ snacked on someĀ milk and 2 Newman’s ginger cookies. I had already drunk most of the milk by the time I snapped this photo šŸ™‚

milk and cookies

Check out this great article on how-to dress for fall running.

Are trans fats hiding in your Halloween candy? Eek! Now, that’s something scary…

Question: What’s your favorite afternoon snack? I’m always looking for something new and exciting!