8.07 mi, 1:03:27, 7:51 avg
I decided to retry last week's failed 4 mile tempo run. Started out at Longleaf about 5:30ish. For warmup I ran easy pace up to Aristide to the water stop. My legs were feeling slow, so I'd speed up here and there for a little bit to get used to going faster.
I was afraid I would start out and just not get to the pace ok. I decided on a goal range of 6:50-7:10 so I wouldn't stress out if I wasn't getting under 7:00. Once I got through the first mile and into the second mile I knew I could do it. First mile was mostly just over 7:00 but I slowly got the pace faster and ended right about 7:00 pace. Miles 2 and 3 were still tough but doable. I picked it up a little more for the last mile but was feeling at my limit aerobically, but still happy since it was my fastest mile all year.
Splits: 7:00.7, 6:55, 6:57, 6:45
During the parts of the run where it felt like I couldn't move my legs fast enough I concentrated on just moving my feet and that seemed to trick me enough into running faster.
After the fast part, I slowed for a bit but gradually came down to a 7:55 pace for the last full mile.
Had coffee with Keith, Patrick, and Brett after the run at Havana Dreamers.
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