Perfect running day- dry and 55 degrees. Since I committed myself to doing a 15k with a 5k tempo today, I was forced to do it. I didn't want to have to deal with the wrath of Kelli! :) 5k warm up- 27:48 (8:58/mile) 5k tempo- 21:02 (6:47/mile)!!! I am really excited about this. Stuck around 6:20 during the flat areas but slowed to 7:20s during the uphill. Don't get me wrong, it was really hard, but I think I am getting close to a 20 flat. Next week I will start around 6:30 pace and go from there, hoping for under 20:30. I didn't expect to be running this fast so soon, so I am really happy. 5k cool down- 26:48 (8:39/mile) 15k total- 1:15:38, avg 8:08/mile There are a few more things I want to take from this work out. One is that I should not skimp on the warm up for 5ks, and now I see that an easy three mile warm up or so does not hurt me, and probably helps me. Also, I want to get more comfortable with the idea of running miles under 7 rather than thinking it's fast. I think I have some good times in me, and hope I stay healthy to see some of them this year. | 