My goal for the half-marathon was to finish strong & feeling good & uninjured. I didn't have a time goal, and Coach purposely didn't give me any specific paces to hit during training. Instead, he would prescribe something like "steady" or "tempo" or "easy" and I ran by feel.
Over time, I learned that "tempo" means something around 10:10. And easy means something closer to "10:45" And warm-up usually comes in at about "11:05". Apparently, so did he. I shared my Garmin data with him, so I guess this is no surprise.
When he handed me the training plan for the next month, I found it to have pace targets All.Over.It. I don't know why, but this makes me very nervous. *gulp*
Which brings me to yesterday. Coach ordered up a tempo run for Saturday morning. He asked for 15min warm up, 4 mile tempo (10:00-10:20 pace for me), 10 min cool down.
As soon as we started, and area near my right hip going down my leg started to hurt. What the heck?!? Where did that come from? But I found that it got better as I got warmed up. So I was determined to go ahead with the run as planned.
I was nervous about hitting my tempo pace target. But as I thought about it, I decided to just to run by feel. This is what I have been doing for the past three months, and the pace has sorted itself out. Why should today be any different?
I used my lap button to separate the tempo portion from the warm-up and cool-down. And I was thrilled after the run to see the results: ~11:00 for the warm up, 10:03 for the tempo portion, ~11:30 for the cool down.
Now for some serious attention to that IT band. Foam roller, here I come...