I'm usually a Tuesday workout kind of guy, but hey, why not mix it up? I ran three miles easy over toward Liberty Park. I started the 4 mile Tinman tempo at 500 South. The goal pace was 6:10-6:15. First mile was 6:14, and felt a little sluggish. I always have a hard time sustaining pace on the second mile once I get to the park, but I overcompensated a bit--6:07. On the third mile, my Garmin was showing 6 min pace most of the way. So I had to back off and take a ride in the "Relaxy Taxi" as Josh would say. Split was 6:06. Same deal on the fourth mile, riding a fine line between real effort and simply tempo pace, 6:02. So the times were off and I need to find that Tinman pace zone and not be afraid to go with it rather than pushing too hard. I think that switching from the park to a more variable terrain will help take the mind off the splits and put it more on the effort.
After the tempo, I ran another loop and a half around Liberty (watched the geese gobble up the millions of gnats that were flying around). Then I headed back toward the Avenues, backtracking a bit to get to twelve miles. Then I did 8 x ~100m on 4th Ave. These felt surprisingly good, but I need to find a place to do them on grass. | 