This morning I had a rude awakening. I got myself all prepped and ready to head out for my run and decided to look at my training plan on the way out the door. Wait! I had apparently looked at the wrong week before, because I thought this week called for my recovery week (no long run and no speed/tempo run). Yet, there on the calendar – 5 mile tempo run: warm-up 1 mile, 3 miles @ 8:30 pace, cool down 1 mile. Recovery week = next week. C’est la “le training plan”.

My past two experiences with tempo runs have certainly taught me a couple of things:

• don’t choose a super hilly course
• I need to learn how to pace myself and not go from super fast to relaxed pace over and over again

I took those two lessons to the street running pathway and cranked out my tempo run for today. I’m still a work in progress but I hit the tempo pace a lot closer and steadier than my previous tries.

• Mile 1 = 9:47
• Mile 2 = 8:37
• Mile 3 = 8:25
• Mile 4 = 8:29
• Mile 5 = 9:24

Right now, I think pacing provides my biggest challenge with running, and especially within my training plan from Smart Coach. I strive to listen to my body, but my body will feel great going at a fast 7:45 pace…for about two minutes. Then, I listen to my body, and slow down to a 9:45 pace instead. I highly doubt that is the most productive way to run. 😉

While I really enjoyed running my 10K race without a Garmin, I did end up with some energy walls to push through at the end. I managed, and ended up with a great race time, but would like to get pacing a little more under control before future races so I can give a race all I have, without reaching that “my tank is EMPTY!!!!” feeling only 2/3 of the way in.

Coco from the blog Running With Perseverance has recently discussed pacing for training and races and it got me thinking about the same things. Smart Coach gives me paces with each run based on my 10K race time. I always shoot for the fast paces given in the speed and tempo runs, usually hit the ~ 10:00 min/mile pace on the treadmill once/week, but then just go with what feels good on my other two runs of the week. I consistently end up running my second short run of the week and my weekly long run at least 30 seconds faster than the recommended average paces.

Wait! Are they saying I should go slower than what I can handle comfortably? Do I need to make myself run these runs slower? Even though those runs feel comfortable, do I need to take it back in order to aid against injury? How can I follow these suggested 10:00 min/mile long run paces my entire training and then suddenly manage the 8:14 average pace the plan proposes for my half marathon? Side note: I laugh over that because I would die with happiness managing an average pace a minute higher than that for 13+ miles! But that’s besides the point. The point of all this rambling? I just don’t get the pacing and if/what I should change about how I currently approach it.

Okay – enough running chat! Time for deliciousness!

I topped myself in my little smoothie world today. Well, almost. We are out of spinach, which would have only made this smoothie better, but today’s creation certainly left me mmmmmming more than the usual mix.

Earlier in the week, I froze one banana and half a fresh mango with visions of a summer delight smoothie. I added those to 1 cup vanilla almond milk, 1/4 cup light coconut milk, and 1/2 scoop Power GY vanilla protein powder. Wait! Can’t forget the pinch of xanthan gum! Made my smoothie too thick to drink…

Okay. I could drink it but wait! Dunking is more fun.

And isn’t macadamia nut some sort of tropical flavor friend? My lunabar snack yesterday had me hankering for another today…because NO I did NOT really feel bad or embarrassed over my meals yesterday. Sorry the sarcasm didn’t come across so well! Back to today, though.

Best. Snack. Ever! Or this week. Depending on how dramatic I feel. Regardless, it’s delicious and you should give your own blender the satisfaction of making one. And your own mouth the satisfaction of tasting one.

• Runners – how closely do you pay attention to pacing? Is there something to this slow pacing thing?
• Yummy Food Lovers – Are you a tropical flavor lover? What do you think of when you think of tropical flavors?
• FFF Spotted: Check out a post covering some of my favorite healthy snacks on the Power GY site!