Penny

13 miles at around 8:40 pace. Whoa, felt very hard. Nearing 80 degrees and I think I was quite dehydrated. Sweat a LOT and was feeling reeeeeally thirsty after my run, which is not normal. Gotta start remembering to hydrate the day before long runs... and probably the morning of, as well!

Easy delightful miles at around 8:45 pace...right past the Sydney Opera House and the Harbour Bridge. Its funny pinching myself now, when a few months ago I was pinching myself running past the World Trade Center and the Statue of Liberty. Lucky girl I am :)

4 x 800 at 6:27. Was going to go for 2 more, but was too tired. Felt much harder than last week. Was very very sick later that night (food poisoning or brief flu with mucho vomito)...So maybe that was it. But didnt feel sick on treadmill... so I dunno. Got the legs turning over though. 

Only had a short time to run this morning, so my 3 x 2 miles plan went out the window. 

Decided on 4 miles at tempo/HM pace roughly. My main aim was to start a tad slower than HM pace and speed up to faster than HM pace.

Very annoying - my brand new garmin had a "Lap error" on the first mile and didn't record it, so I dont know what that was. Probably around 7, based on my occasional glances down.

Splits: 7:00 (?), 7:05, 6:51, 6:37. Around 6:53 avg.

I think this more continuous tempo works better for me. Although I loooove tempo intervals, my body takes about 3-4 miles to truly warm up (which I usually don't have time for). So, doing a 1-2 mile warmup, then 3 x 2 miles or 2x 3 miles at HM, can be very disheartening after the first interval (which is typically my slowest). In a "progression" tempo like this, I can see the average pace go down over the course of all the miles, which is what I *hope* I can do in races.

Easy miles at 8:50 pace.