Today I ran with the dog for one mile to warm-up. The dog (pure breed Golden Retriever) set a new PR at 7:50 for the mile. I let him open it up a little. Before I've always held him back just so he learns control. Then I ran to the track and did 11 x 400's with a 200 jog in-between. My Ironmen watch only holds eight splits so it overwrote the first three. I also had my Garmin on to keep track of the mileage and overall pace. I know the first one was 78, then the fourth split on 100,84,88,89,86,86,88,87. I know these are not that great, and I need to try to push harder. I was very tired still from the weekend and not getting enough sleep again, but that's no excuse. Then I went into a three mile tempo run 6:17 and 6:15. I did these two miles on the track, and because I hate the track so much I really wasn't focusing on running any harder, so the last mile I went off the track and ran to my house and around the block (I live only one block from the track). This last tempo mile I did in 6:06.
This type of running session has really helped me I think develop more stamina to get more out of your body and push for that extra speed. I would have never thought you would ever try a tempo run after speed work. Ted and Sasha gave me the idea, thanks guys. I really feel I have a long way to go to get where I want to be. I really need to start to run some small races (5k, 10k, 20k) unfortunately there's not a lot around Idaho. Totals 11.2 miles at a overall 6:38 pace 1.14 time for the total workout.
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