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Coach’s Corner – Goal Pace + a workout

Posted Aug 15 2013 5:01pm

You guys!  I had such a great workout yesterday!

It was a simply stunning day in NYC and I headed out early for a little speed work.

IMG 9876


Here is what I did



I have found that the secret to running a goal paced training run is to visualize the race.

I imagine myself in the best shape of my life running my perfect race,

I feel the strike of the road under me

I feel the even but consistent rate of my breath

I see my family proud of me on the sidelines

I see the finish line.

I feel the satisfaction that comes with pushing myself and accomplishing what I set out to achieve.

Its amazing how much of a rhythm I can find while imagining success.

Thats not to say that this workout didn’t kick my butt!  It totally put my marathon goal into perspective.

I accomplished what I set out to do!

  • (run each set at an average pace of 8min/mile or less)
  • 3 miles – 7:58 average pace
  • 2 miles – 7:56 average pace
  • 1 mile – 7:55 average pace
  • Total – 8 Miles w/ warm up, cool down and jog rest 8:06 pace

Whoa I was beat when I finished.  I could hardly imagine running another 18.2 miles at that pace.  Granted I ran it a little fast and the terrain was rolling hills which is harder than the flat Chicago Marathon.

But those visualizations will be real, I know that I have work to do but this workout, albeit hard was exactly the confidence boost + kick in the pants I needed!

Do you visualize while you run?  What drives you through a tough workout?




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