Josh, Britnee and I did their tempo run for the week. Elijah joined us, but he stayed behind doing his easy run for the day. We did a 1 mile warm-up at a 9:22; ran 1st tempo mile at 8:19; cool down for 0.25 mi at 9:24 pace; ran 2nd tempo mile at 8:12; cool down 0.25 at 9:16 pace; ran 3rd tempo mile at 8:03; cool down for 0.5 mi at a 9:06 pace; and ran the last mile at an 8:35.
The goal tempo pace was 8:25... they were pretty happy with the faster pace and they said they felt great!
I did a 12 mile tempo bike ride before the kids tempo run. My average speed for the ride was19.5 mph. I could have gone a little faster, but I wanted to have a good run with the kids. I went to yoga after the kids tempo run. After yoga I did another run on the treadmill for a time of 19:30 for a distance of 2.25. Splits: 9:12, 8:28, and 0.25mi at 7:20 pace. |