After two days off I was feeling anxious to get running again. The break has done me a world of good. The mental and physical fatigue over the past few weeks was taking me to the edge of burn out. Today I woke up wanting to get a run in as soon as possible. Unfortunetly it didn't occur until after work. Tempo run day:
mile 1 - 8:43 warmup
mile 2 - 7:19
mile 3 - 7:21
mile 4 - 7:17
mile 4.5 (0.5 miles) - 4:10 (av pace 8:20)
mile 5.5 - 7:23
mile 6.5 - 7:18
mile 7.5 - 7:20
mile 8.5 - 7:19
mile 9.5 - 8:20 cooldown
This week the tempo run was 3 miles, 0.5 recovery jog, 4 miles. I would like to build that to a 6 mile tempo, 0.5 recovery, 6 mile tempo with a tempo pace of 7:10 prior to my next marathon. Felt rather strong through out the run. | 