4:45 am. 12 Mile run with 6 mile Tempo, Ouch!!!. Started from my house went down the flight park road back on the frontage road, up to Cabellas and then out the trail to Bull River road. (4 mile warm up). Decided to do my Tempo run in Ryan Hall style and ditched my shirt. Started out conservative since I knew I had blown up in the past on my Tempo's going out to fast, plus the first 1/2 is slightly uphill with a headwind out of the canyon, ran Bull River road out and around Smith's and then turned around at 3 miles and ran the same reverse route back. Ran negative splits due to the return being slightly downhill with a tail wind. Thought the whole no shirt thing would somehow make me run 4:50's like Ryan Hall, I was wrong. :) Tempo Run Splits went like this.
Mile 1 - 6:24 Avg HR-154 Max HR-161
Mile 2 - 6:24 Avg HR-161 Max HR-165
Mile 3 - 6:27 Avg HR-164 Max HR-167
Mile 4 - 6:11 Avg HR-165 Max HR-170
Mile 5 - 6:20 Avg HR-165 Max HR-170
Mile 6 - 6:13 Avg HR-165 Max HR-167
Total Tempo - 37:59 Avg HR-162 Max HR-170 2 miles, very slow up the hill back home.
Total 12 Miles 1:23:30 6:55/mile avg.
Very nice morning, saw a ton of shooting stars. I sure like that the temperatures are going down. I don't like winter, but love fall.
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