5-mile morning run. Had a lot to do early today so I didn’t make it to the track today for any 800’s. I just ran the Green Spring loop without a watch at a medium pace. 5-mile evening run. Decided to do my speed workout tonight in the form of a mini 2-mile tempo run. I did the same loop as this morning with a 2 mile warm up and then the 2 miles of tempo and a one-mile cool down. Did the two miles in 10:29 with mile splits of 5:16 and 5:13 respectively. My goals going in were to run a good hard pace and get some turnover in the legs. I started and 800 meters into it I asked my self how the pace felt? I thought strong but not out of control- just focus on good form and stay in this gear. So with that I finished out at that pace never looking at the watch until the end. It’s sad that these splits were faster than the splits of my 5k this last weekend. This course was a little easier, but not a freebie. It was probably a net loss in elevation but was pretty much rolling and flat. Anyways not bad after working outside all day in the heat and then doing this at around 95 degrees. | 