Today I did a 4 mile tempo run on the track. I haven't really done any faster workouts since the marathon so it was good to get out and run fast. It was cool this morning (28) with some light wind. I did a 2 mile warm up and my legs didn't feel great. Still had that tired feeling. The goal for the tempo was 4 miles @ 6:30 pace. Here were the splits: 1st - 6:30 2nd - 6:29 3rd - 6:27 4th - 6:21 I didn't feel very good on the first mile. I was really wondering if I would be able to finish the workout or if I set too fast of a pace for the tempo. I started to feel better in the second mile. The 3rd mile was the best. I felt like I was just running comfortable. The last mile I pushed a little faster and was starting to feel the effort. I think I learned a good lesson today that you can't judge how you are going to do by that first mile of a race/workout. If I had went by the first mile I might have just canned the whole workout but I started feeling much better and it turned out being a great workout. Another cool thing I just noticed is that I ran this 4 mile tempo faster than my PR for a 4 mile race I did 4 years ago. 2 mile warm down after the tempo. 60:36 | 