Today’s Workout – Tempo Run

Total Mileage: 7.01 miles

Total Time: 01:00:28

Average Pace: 8:37 min/pace


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Breakdown of today’s workout:


0.25 mile warm up
4 mile tempo run (8:13, 8:06, 8:00, 7:53)
0.75 mile slow run
30 sec on/3 sec off – 5x (7:30/10:00)
1.20 mile cool down


Today’s run was TOUGH. It took an amount of mental toughness that I didn’t know I had left, but low and behold I did it!

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I always write out my workouts and put them on the treadmill. I typically always know them in my head but just in case I want a quick point of reference, because once I get tired I find it hard to think sometimes. HA!

There was a point 2 miles into my 4 mile tempo that I just flat out said “I can’t.” I was tired, I wanted to go home, and I just didn’t want to run anymore.  I felt like my legs could not possibly go another step. There was no way.

Amazingly enough I kept telling myself “you can do this”, “how bad do you want this?”, “you’ve done workouts like this before”, and “You CAN!”  As my tempo continued it actually got easier. My legs got into it and before long I was actually running steady and I even sped up.

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Tempo runs are always hard, no matter how you put it.  If it isn’t hard then quite frankly you aren’t working hard enough. I want to push myself, I want to take myself to the next level, and then only way I am going to do that are through runs like these.


It is during the hard days that you really become the runner that you want to be.  It is during the days when you don’t think you can possible go one more step and DO that you learn about yourself!


Things I learned today from my run:


1. Sometimes hard runs do get easier.


2. I mentally defeat myself way too fast.


3. I am much stronger than I think I am.


4. Self doubt is the greatest killer – focus on what you CAN do.


5. The body is capable of much more than you think.


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I left the gym feeling tired but very accomplished. I was proud that I stuck it out and got another tough workout for the week completed.

Tomorrow I have a day off since I work on Saturday so I plan to get a 6-8 mile slow recovery run in. I am really looking forward to it!

What are some of your favorite mantras? How do you keep yourself going?

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