A Little Tempo

A little training.

Workout at the gym was cancelled. Scott called me halfway to getting Sarah to school and told me he had a flat tire. I had to go back and pick him up at the tire store and drive back downtown to take him to work.

I decided I'd go back to the old tempo run standby. I haven't done a Tempo run since the mileage picked up and this is a stepback week so what the heck. My goal was 35 minutes at a little more than 5k pace. I didn't check McMillan before I went, so I sort of went by feel. I think I was a little faster than I should have been, but that's not a bad thing in my book. My heartrate was probably a little high because at the end of 3 miles when I slowed down, I felt like I might puke. I warmed up the first half-mile (about 5 minutes) and cooled down the last 1.5 miles.

Mile 1 9:47 (includes .5 warmup)
Mile 2 8:55
Mile 3 9:04
Mile 4 8:55
Mile 5 9:57 (cool down)
.49 10:43 (cool down)

I am amazed how utterly consistent I stayed for miles 2-4. I'm not going to quibble over + or - a few seconds. I was aiming for 9 min. miles and I'm pretty close. Now, if I could just hold that for 23 more miles I'd qualify for Boston.