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!
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