Today’s Workout – Tempo Workout

Total Mileage: 11.00 miles

Total Time: 1:43:00

Average Pace: 9:10 min/mile

I was a nervous wreck this morning before my run. I had a plan in mind on what was on the schedule, but I was just going to be happy if all I could do was run at a 10:00 min pace the entire time.

My hip was a little tight when I woke up this morning, but that’s to be expected after sleeping for 7 hours. After I woke up I gave it about an hour of rest and light stretching before I got ready to go to the gym.

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I was pretty terrified about going to the gym I’m not going to lie.

I have a great news to report though! I ran 11 miles total (0.5 warm up around the track). I felt the pain a bit in my hip, but it was NOTHING compared to the pain I was in yesterday.

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This was the actual workout I did.  Normally I would have pushed a little harder, but I didn’t want to push too hard so I aimed to keep my max speed at an 8:30 min/mile.

Progressive Tempo

I definitely have learned to not be afraid to modify workouts.  You have to listen to your body!

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This picture doesn’t even really show how happy I was to do this workout. I felt so amazing and strong once this was done. I felt so much better.

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It’s hard to see from this picture but I was drenched in sweat with the workout was over. It never felt so good!

I have decided after this injury (or semi-injury) that I need to make some changes.

1. I increased my mileage too fast. Running 80-90 mile weeks is a A LOT for anyone. I jumped almost 20 miles in one week.  I got ahead of myself.  My goal for the next 1-2 months is to keep my mileage between 70-75 miles per week.  This still will allow me to run higher mileage but without taking it too far. After 1-2 months if I am feeling good and still have enough time, I can look into increasing it more.

2. Stretching HAS to become a top priority.  I stretched before but I didn’t focus on it enough. After running, it has to be the next most important aspect of my fitness if I want to reach the goals I have set for myself.

3. I need to bring back in core work.  I do ab work off and on, but it really does help your running and helps to take the strain off your back if you can strengthen your core.

Even though it hurt and was very painful to have my hip injured for a couple weeks, it taught me some very important lessons.  I needed that wake up call to remind myself to listen to my body and take a rest day if I need it.  Even in the hard times there is always a lesson to be learned!

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