Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grandparenting.

The cookie recipes are a bonus!

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!