Big Workout #5 5 mile Toquerville Tempo. I've decided I'm going to try to run most of my tempo runs on this route. I usually start out by Anderson Junction and then run back toward La Verkin, passing through Toquerville. The route has some nice downhill, which is one area I would like to improve on in my running being able to run faster on downhills. I ran this workout on June 1st, but today I pushed it quite a bit harder mainly wanting to see what kind of time I could set as a baseline for future workouts. 4 easy miles warm-up, took half a gu and some water. 1- 5:39 Started at mile marker 6, which is right under the freeway, good first mile, with a short uphill in the middle of the mile 2-5:34 (11:14) This was a good mile and felt very easy. (6:15 on 6-1-09)
3-5:58 (17:12) (5K 17:56) Another good mile, flat running through Toquerville (6:21)
4-6:02 (23:15) This is probably the most difficult mile of the 5 (6:21) 5-5:29 (28:44) I was moving pretty good on this last mile (5:57) Overall 28:44 (5:44 average)for 5 miles I felt pretty good with this effort, especially compared to a few weeks ago when I ran 24:59 (6:14 average) for only 4 miles Did a slow two mile cool-down. Now off to Cedar City to watch Jordan play basketball, and then packing the rest of the day. Today was similar to Spectrum 10K a few months ago a good workout right before a vacation.
| 