A clydesdale no more!

Warmed up by running 2 miles to the LPT then ran 6 repeats of 1 minute on and 2 minutes off.  The "on" miles ranged from 5:29/mile to 5:38/mile with an average of 5:34.  Not as consistent as I would like but a good run nonetheless.

The GPS on my watch didn't track very well during the first mile but was fine the rest of the run.  This run provided a good comparison of the running efficiency numbers for the high end and low end of my pace range.

One mile at Firehouse.  Feeling some tightness in my shins from a few too many miles last week.  I've always thought I was too good for the 10% rule. 

Met Tara at the LPT for the usual tempo Tuesday run. We decided that we would run our normal pace for the first few miles then finish with 2 miles at tempo pace.  She suggested 6:30 and I thought there was no way I could approach that speed.  Our first "fast"mile was 6:43 according to my watch and 6:39 according to hers.  The discrepancy is due to the tunnel and I don't know whose is correct.  The last mile was 6:28.  I started to feel it towards the end and I inadvertently abruptly stopped as soon as I hit the mile marker.  Tara continued on to finish the full nine miles.  Happy with the effort and pace.

Good workout at Firehouse included a 1 mile run.  I think I am coming down with something.  A little feverish and feeling wiped out.

3 short runs at Firehouse.  I think I overdid it a little last week between the running and gym so am not pushing as hard this week.  I forget that I need to be patient when increasing mileage and intensity.

My original plan was to run the downhill miles of this race hard then coast the last 4 miles to the finish.  Still not in race shape but wanted some harder miles.  Plans changed when one of the pacers dropped out.  Considered running the 1:40 for the girls race but thought it would be better to have only ladies pacing the ladies race.  I ended up pacing the 2 hour group.  It was a super small race with separate start times for the guys and girls so I ended up running solo again.  There probably weren't more than 50 guys running.  I think I spent a total of 2 minutes with another runner.  I was a minute early because the course was 0.1 short due to the start line being moved (shocking for a On Hill race).