Tuesday, June 11, 2013
Will's Hill tempo run
Today’s workout was supposed to be a Tempo Run. I’ve complained about those before. My Smart Coach training plan said, “Tempo run including warm up, three miles at 10:06, cool down.” That adds up to 5 miles. Since I had an awesome race on Saturday at the Old Fort Boise Fun Run, I thought, “Forget about the tempo. I did speed work on Saturday. I will just do an easy hill workout on Will’s Hill.” Right.
Will’s Hill is a 5 mile out and back. Out - into a head wind. Back – downhill most of the way! If you can do the first 2.5 miles, the next 2.5 are rewarding. Here is how I fared.
Mile 1 – 11:00 minutes. I was sticking with the “easy hill workout.”
Mile 2.5 – 26:23 minutes. I had picked up the pace, uphill with a headwind no less!
Mile 4 – 40:10 minutes. That downhill-wind-at-your-back stuff is pretty nice!
Mile 5 – 50:36 minutes. That’s a 10:07/mile average! Five miles at 10:07 is better than three miles at 10:06 in my book. That’s pretty good for this old granny!
What have I learned?
· Training plans really can help improve your speed.
· If I wear a watch (and start it), I push harder.
· My first mile is always slow.
Visit Runner’s World and try out a Smart Coach plan for yourself. You may be glad you did!