Thursday, November 10, 2011

Dreadful Tempo

So, after getting your input on the training plan, I decided to do the laziest thing possible. I decided to try out the Smart Coach at Runner's World. Since I only had about 9 weeks of training left, I didn't feel like tweaking Higdon's plan. I figured, Smart Coach will just automatically adjust whatever plan it had. It also told me exactly what pace I should run.

Me and my new lover, the foam roller. Instead of lazying around after my run, I roll out my legs  for about a minute. I am that diligent. 
Unfortunately, Smart Coach had a tempo run scheduled for Wednesday. I procrastinated and pushed the run to yesterday. All day, I kept on giving myself little pep talks. If I can run a 5K in 7:34/mile pace, I can pump out four miles at the prescribed 8:09/min pace.

I would just like to say that I beasted it. It was hard for me mentally to complete the run especially at mile 4, but I pushed through it. I mean by the time I was on the third tempo mile, there was no way in hell that I was going to give up and do the run some other day. I didn't want my first two tempo miles to have been for nothing. After a mile warm up at 10:08, I was able to pick it up for first tempo mile and ran it at 8:04. Miles 2, 3, and 4 were 8:06, 8:04, and 7:48 respectively.
This is my beast pose. It's a little awkward, but  I can't take good photos of myself. 
The best part about the whole run was that after the miles, for my cool down I ran the last mile at 8:49, which felt really slow. In total, I went for 6.25 miles with an average pace of 8:31/mile.

One thing though was that I purposely picked a flatter route. Is that cheating?
A lot flatter than my usual runs. 
Have a great Friday everyone! 


  1. Good job getting it done!

    Is the half marathon going to have a flat course? If so then I don't think that picking a flatter training run route is cheating.

    Did you register for the Rock 'n' Roll Washington DC marathon this morning? We registered for the Chicago Half!

  2. Agree with Jamie - if its' a flatter course than no worries on the flatter training run!

  3. Wow, what a great training run! You are getting speedy! :)