Still in DC and it was a cool morning (27 and windy). Today I wanted to do a tempo run and since I didn't have a measured course to run I found a local track to run the tempo on. I did a 2 mile warm up then jumped into the tempo run. I planned on doing 7 miles at around 7:00 pace. This is slower than my normal tempo pace but wanted to run a longer tempo. The first mile I was still cold and a little stiff so took me a little while to get going. After this I felt good and the tempo felt pretty comfortable. I pushed the last couple of miles so felt the effort of that. Here are the splits for the tempo: 1st - 6:57 2nd - 6:56 3rd - 6:54 4th - 6:52
5th - 6:56
6th - 6:47 7th - 6:42 Glad to get this run in while I was on travel. I would like to do another easy run this afternoon but will see if the schedule will allow it. 74:15 PM:: I was able to squezze in another run after meetings and before a dinner meeting. It was still cool this afternoon (36) and still windy. I did an easy run and felt good after this mornings tempo run. I have noticed recently that my easy runs are getting a little bit faster than a month or so ago which feels good. 54:27 | 