2 mile warmup and then 6 mile tempo 6:49, 6:45, 6:41, 6:39, 6:30, 6:25 (last 2 miles of the tempo are slightly aided). 2 mile cooldown. I honestly felt great during the tempo probably because I have ran really easy the past 3 days and I was mentally and physically craving faster miles. But as soon as I slowed I could feel my calfs tighten up a little.
Patience, Patience, Patience! EASY running (maybe even a day of cross-training blah!) the rest of the week and then pacing TOU 1:45 on Sat.
Aug 26th (3 weeks out): 9-10 mile tempo workout, Pocetello half marathon pacer 1:50 on Sat.
Sept 3rd (2 weeks out): Payson Onion Days 10K on Labor Day, maybe SF 5K on Sat the 8th....
Sept 10th (Race week): 3-4 mile tune up tempo, easy easy running
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