Today I did a four mile tempo run. I drove to Liberty Park and warmed up about two miles there. I then did some stretching and drills before I started. My goal was to do four miles under 5:30 pace. I started out a little too fast. I guess I had a little too much adrenaline. My first mile was 5:12. My second mile felt a little harder, 5:26. My third mile I felt okay, but I was feeling pretty tired from the fast first mile. It was 5:29. I was struggling a bit on the last mile, but I pushed it in for a 5:29. Overall, it was a good tempo run. I did better than expected and was able to do well after starting out fast. My overall pace was about 5:24. I then cooled down about four miles. My achilles isn't really sore anymore, and my heel is fine, but I will ice them to be safe.
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