Training in Different Zones and Wedding Bells Galore! (Recipe: German Butter Pound Cake)

First, we will talk about training in different zones.

Then about weddings.

And then cake. German Butter Pound Cake to be exact.


I read an article the other day on McMillan Running Company’s theory of training in different zones.  The zones of endurance, speed, stamina and sprint.  They suggest that each of your workouts fall into one of these zones.

The endurance zone involves running at a slow, easy pace where your heart rate is between 60% and 75% of its maximum and breathing is comfortable. As you increase your endurance, fewer heartbeats are needed to deliver blood to the working muscles and muscles are encouraged to store more glycogen.  Your body also becomes more efficient at burning fat as fuel.

The speed zone is when you run hard with your heart rate at 90% of its maximum and your breathing is labored. These workouts improve your lactic acid buffering capacity and increase stimulation of fast-twitch muscle fibers.  Your body is better able to extract oxygen from the blood in the muscles. Basically you can run faster and more efficiently for longer periods of time.

Why I Didn't PR

The stamina zone requires you to run at a comfortably hard effort.  According to the article, you want your heart rate to be between 83% and 92% of its max (the numbers are a little too precise for my liking) and your breathing is fast but controlled. The goal with stamina workouts is to push your lactate, anaerobic and ventilatory thresholds to faster paces.  This will allow you to run faster for longer without feeling sore the next day (i.e., suffering from lactic acid overload).

The sprint zone requires you to run very hard and you are breathing at full capacity. This improves lactic acid buffering as well as neuromuscular functioning.  Your body becomes more efficient at turning your legs over quickly so you have that “kick” at the end of a race. The goal is to arrive at your peak level of fitness for the goal distance you plan to race at the time of your event. So, get to it!

This summer is just around the corner, and I have been invited to 3 weddings! One high school friend and two college friends! This means lots of reunions and catch up time and music and fun! I can’t wait!

AND I just got my date to the wedding in Greenville!  Because it was my home for 4 years in college, no one could be the more perfect date than my best friend from college: Samantha Smith!!!  Hooray!!  Especially since she will have recently returned from abroad!  I am absolutely ecstatic!  I can’t wait to have her home, and we are going to have a BLAST!


I can’t even remember when I made this cake!  It was at some point before India.  And I took it to Flyball practice–see!  I told all of you Flyballers that you want me on your team!  Because look at this delicious thing you missed out on!

German Butter Pound Cake (ToH)

German Butter Pound Cake


– 6 eggs, separated

– 1 cup butter, softened

– 2 cups sugar

– 2 tsp vanilla extract

– 1 1/2 cups AP flour

– 2 tsp baking powder

– 1/2 tsp salt – 1/2 tsp ground cardamom

– 1/2 tsp ground cinnamon

– 6 tbsp 2% milk

– confectioners sugar


– Place egg whites in a large bowl; let stand at room temperature for 30 minutes.  Generously grease and flour a ten-inch tube pan.

– In a large bowl, cream butter and sugar until light and fluffy.  Add egg yolks, one at a time, beating well after each addition.  Beat in vanilla extract.

– In another bowl, mix the flour, baking powder, salt, cinnamon and cardamom; add to the creamed mixture alternately with milk; beating well after each addition.

– With clean beaters, beat egg whites on medium speed until soft peaks form.  Fold into batter.

– Transfer to prepared pan.  Bake at 350* for 50-60 minutes or until a toothpick inserted in center comes out clean.  Cool in pan for 10 minutes before removing to a wire rack to cool.  Sprinkle with confectioners’ sugar.

Adapted from Taste of Home

This entry was posted in Individual Workouts, Recipes. Bookmark the permalink.

One Response to Training in Different Zones and Wedding Bells Galore! (Recipe: German Butter Pound Cake)

  1. Pingback: DQ Removes Soda from Kids’ Meals (Recipe: Chicken Waldorf Salad) | Oven Lovin' Runnin'

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