I went to the track with Kent and Larry. We also saw Kris there. I opted for 3 x 1 mile intervals plus one 1/2 mile and one 1/4 mile, with recovery time mixed in. As I recall (no watch with me), my mile splits were 7:13, 7:30, and 7:39. The 1/2 and 1/4 were at a little faster pace that that, but not much. After my less than stellar performance at Hobble Creek on Saturday, it has convinced me even more that it's time to step up my training. I think perhaps the greatest need for me right now is 3-5 mile up-tempo runs, with some warm up and cool down. I would love to do them at around 7:00/mi pace, but to start with I need to start doing at least one a week at around 8:00/mi pace or faster. Our current Tue, Wed, and Thu runs have more uphill than I would like for a tempo run. Maybe I'll consider switching Thursday back to the flatter run to the golf course. I need to add some midday runs. Maybe that's when I could to the tempo run. I'll have to ponder some more.
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