I have said this before, and I’m sure I will say it again. Intervals scare me. Tempo runs scare me. In fact, any run where I have to hit certain paces scare me. I like to run slowly and not worry about pace. That way I don’t have to be disappointed when I don’t hit the mark.
I went out with the goal of 2 x 3 miles. My new goal pace is 9:30min/mile, and so this workout I should be running each 3 miles with an average pace of 9:20min/mile. (This is according the the Hansons Marathon Method, which I am very loosely following).
I warmed up for 1 mile, did a couple of dynamic stretches – literally a couple, it’s really not worth me even mentioning it. I really need to work on that. I then went straight into it, and obviously a little too fast at the start as I was nervous. I was running around an 8:30 pace. I slowed down, and felt pretty good at around a 9:04 pace for awhile. I decided about halfway through the first interval that I should keep this pace going. Try to hit the 9:00min/mile target. That’s eventually what I will want with my future sub 4 hour goal.
I recovered for half a mile, walked about 30-45seconds, stopped to take a few pics for the old Instagram. And then went right back into the second interval. This one I was going to be ok with going a little slower as I had turned around and was running into the wind. Well, I told myself I would be ok with it, but you know, we all lie to ourselves.
The first two miles felt good, I think I was around an average of 9:01min/mile for those 2 miles. For the third my legs were feeling it a little. I pushed on. I was halfway through the last mile and thought about giving up. Then I thought about learning to deal with how uncomfortable it is. I then pushed harder. I did it. I completed the 3 miles, and well under my goal pace. I recovered for half a mile, then ran slowly for a cool down of 1 mile to get me back home.
My splits, which I am extremely happy with:
This run has given me some hope! My tempo run this week will be 10 miles. I am still going to run it at my new goal pace of 9:30min/mile, but I will see how I feel around the 7 mile mark, maybe I can bring it down to 9:09 for the last 2 to 3 miles. ☺️