Bret

PM - Lunchtime workout - Tempo run, but something different for me.  Alternations.  After 2 mile warm up on the treadmill, I did 8 miles of tempo pace running where I would go 800 meters at 10 seconds faster than my goal MP (or 6:40) then 800 meters at 20 secs slower than goal MP (or about 7:10) then a 1 mile cool down.  The idea is to progress with this workout each week where I will increase the pace and the length of the fast "on" segment and likewise decrease the length of the "off" segment but also increase the pace of the "off" segment too.   I will also add miles each week until my marathon in April.  If the body adapts properly, or theorhetically I suppose, the resting segments will be at MP or better, and shorter than the "on" segments.   We'll see how it goes.  I would not rate this workout as having been "hard" - but I was appropriately tired at the end of the workout.