I ran 10 miles for a warm up, out to the fields to the west and then home. Used the bathroom, dropped my shirt, drenched my hair with water, then started out on a tempo portion of the run. The original plan was to run 3x3 mile with the first set at 6:00, second set at 5:45 and third set at 5:30. My legs have felt jacked from all the driving lately, so just the thought of these times intimidated me a bit. Anyway, after starting the first set, I felt good and decided to extend it to 4 miles and hit 5:57, 5:56, 5:54, and 5:53, running through Fruitdale and down Rogue River Highway towards the town of Rogue River. Heart rate went from 130 to 150 during that stretch. Jogged for 800 meters in just under 4 minutes, then started a 3 mile tempo back into town. Next three miles in 5:41, 5:35, and 5:34. Heart rate steady at 150-160. Another 800 meter jog in 4:30, then 2 final miles in 5:18 and 5:19 with heart rate going from 160 to 170 by the end. One slow mile home from Walgreens and my heart rate was down to 125 by the time I finished. Felt good, and like I said, my legs have felt like junk this week, so this was a confidence builder for sure. The first two tempo sections felt easy. Last section was tougher, but not unbearable.
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