One day like this makes up for the crappy week I had last week. At noon, went to the running class. The plan was a 5min warm up, then 3 x 4min tempo with a 2 min rest. Warmup and rest was about 8:50 pace, tempo was 7:30. This evening I had to take Annalee to the church for mutual and since this was the last week before scouts starts, I figured I'd go for a run. What else was I gonna do? Went farther than I had thought I would, but here's the paces: 8:06, 8:47, 9:09, 11.26, 9:07 (.73mi)
Commentary:
Last week, I just followed Leah on the tempo pace and I'm pretty sure we were faster than we should have been. I'm guessing closer to 7:15. It was hotter last week too, which I think definitely made it harder. Today, we had all 4 runners and so the two faster ones went off with Greg and Jake and I stayed a little back with Leah. Jake and I are about the same level. I made sure to bring the Garmin because I wanted to be closer to my target paces. We were shooting for a 7:20-7:30 tempo pace. We did pretty well, with a 8:50 rest period. I would have liked to have gone a little faster than the 7:30 tempo, but it worked well for both of Jake and I. Jake and I will be running again on Friday. Tomorrow, I'll take it easier. This evening's run was pretty fun. I couldn't find another cemetery, so I mapped out a route on mapmyrun.com and it looked virtually flat. It wasn't. It was a lot of rolling pavement. I missed a turn and went down the 1/4 mi hill I didn't want to go down. I walked a little on the way back up. Otherwise, ran the whole thing. I was shooting for a 9:00 or so pace since I was really just trying to get some time in. Went faster on the way out than I should have, but I brought it back before I was done. A bit tired tonight, but with the exception of the sore injection sites, I'm doing well. I've got to keep the mileage a little lower tomorrow. I don't need to be injuring myself. Plan for the rest of the week will be to do about 3-4 tomorrow and Friday then get in some good mileage on Saturday if I'm still feeling good. Great quality miles so far this week. :-)
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