Nice solid tempo workout tonight. In fact it may be the longest tempo type workout since back in sept of 2008. I did a out and back run of 5.5 miles that put me around the Knolls over through B-hills and right over by the freeway on the trail. I went out in 37:26 and that was around 6:48 pace. On the way back the only goal I had was to negative split and to not overdue it. I turned around and got going here are the splits: 6:13, 5:55, 6:03, 5:44, 5:51, and 5:50 pace for the last half mile. For a total of 32:36 and a 5:56 avg for the 5.5 miles back. Nothing amazing or anything but very exciting for someone coming off an injury and hasn't ran any speed for like 16 or 17 months. It was kind of fun and the hammy really didn't act up. Plus I didn't feel like I was killing myself. I mean I was working and had to focus but not maxing out. So we will see how the legs and hammy feel in the next day or two. | 