Met Jamie and Amber at the track for Jamie's 3 mile tempo, with a goal of even splits. We first warmed up for 3.09 and stretched. I was concerned about how my hamstring would feel since yesterday I had my worst pain yet with it (not bad, but tight and some pain). It didn't hurt while warming up, and never hurt during the tempo, nor during cool down. I just felt the "That place might start to hurt feeling". Not even tender. So the goal were even, even, even splits 1:37 for 12. Jamie has a cold, so she wasn't sure how many she could do. There was snow in the inside lane on the second straightaway which was annoying (I alternated between trying to run through it and swinging out into lane 2, both irritating), and some slickness on the final curve to get onto that straightaway. Other than that the track was clear. 1 - 1:38 2 - 1:36 3 - 1:37 4 - 1:37 First mile 6:28
5 - 1:38 6 - 1:38 7 - 1:36
8 - 1:37 in the seventh lap Jamie says she has had about enough, but she hangs on for one more lap to make it two miles Second mile 6:29
9 - 1:35 now on my own
10 - 1:37 11 - 1:36 12 - 1:35 the third mile still felt pretty easy so I tack on another mile Third mile 6:23
13 - 1:36 14 - 1:36 15 - 1:35 16 - 1:31 tried to pick it up to do a 90sec but came up short, should have pushed it more! Fourth mile 6:18 The fourth mile was harder than all of the others. I picked it up a little in the fourth mile, but I think it was hard just because it was the last. So I think I found my new 10K goal pace. Since I felt so good through miles 1-3 and only started to feel the pace in mile 4, I would think that my goal pace for a 10K should now be 6:20-6:30. Cooled down for 3.26 (8:21 ave pace) Asics. Evening Ab workout.
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