7.39@7:31 HR 158 bpm
5 mile tempo run.
Ran in Westlake Village, had to be back at the house by 8:10 so woke up early enough to get ready and be out the door just after 7:00, still a little dark but starting to get light so no need to take a light with me.
Warmup was about 1.25 miles, got going just below the top of the hill at Lakeview and Woodcutter, then down Sandy Hook and around the usual neighborhood loop, then a second loop and a little out and back to get the 5 miles of tempo. 4 years around this time I ran a 5 mile tempo at 7:05 average, then shortly after that ran 1:37 half marathon. I'm signed up for the Halloween Half, mainly want to break 1:40 (like I should have been able to do at Deseret News but did not). So today, was looking for about 7:10-7:15 and would feel good if I could pull it off. I ended up with 6:59 average.
Splits: 6:58, 7:07, 6:54, 6:53, 7:03
After the first mile was faster than planned, mentally backed it off a little closer to original goal, so second mile at 7:07. That second mile felt reasonably comfortable, so sometime during the third mile there was a small downhill where my pace picked up so I held that pace, then pushed through the 4th mile at 6:53. At that point I felt like I had done the job and would be fine if I could just maintain 7:20 or better. I had a turnaround then an uphill where pace slowed but got some back on a downhill bring pace close to 7:00. Perhaps could've gotten under 7:00 for the last mile but was already ahead of my goal pace.
I'm not sure when my last tempo run was that was close to this pace and had no stops, so getting a little better. I think these runs are very key to my success especially if I can work these out past 6 miles , like 7 or 8 (Sweat Elite says 7.5 mile tempo with progression is a good half marathon predictor).
However, before I get too excited, going to see what I can do on Sunday, do the job and get under 1:40
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