I felt good this morning when I woke up , which was a few minutes before the alarm was supposed to go off. I did my usual - let the dogs out, feed the dogs, drink some water, eat a snack. I was at the Y before 6:15. I warmed up on the stationary bike for about 10 minutes then did a little bit of time on the treadmill, speeding up and slowing down for about 5 minutes. The run plan for today was to do a tempo run of 5 miles at about 7:00 pace, with some easy miles first, and a few easy miles after the tempo, for about 11 miles and 90 minutes total of running. First few warm up miles were pretty good - 8:52 ,8:43, 8:25, then 0.38 @ 10:54 which included stopping to drop off my drink bottle and loosening up a bit. Then the tempo began First mile felt pretty good, second mile starting feeling tedious, and all of the sudden my pace dropped off at the beginning of the third mile, but I kicked myself back in gear and made that mile pace ok. 4th mile was better, and I felt good on the 5th mile, either because that was the last mile at tempo or I was fully warmed up. Tempo miles were: 6:57, 6:51, 6:58, 6:54, 6:47 After the tempo portion I grabbed my drink bottle and was in a slow jog for just over a minute then finished up the easy miles: 8:23, 7:55, 8:09 (and 8:09 pace for a little past the last mile)
So, I made all of my goals. I didn't feel particularly fast and light this morning but that is ok. The 5th tempo mile I did feel like I could have gone faster but I wanted to keep it pretty close to the other miles. Average pace: 7:52 Asics
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