Tempo run today. Decided to up the tempo miles from 3 to 4 this week and slipped on the racing flats to see if that made any difference. I think they definately helped mentally and I'm sure they also helped physically because those things are feather light. After a two mile warm up I started on the the 4 mile tempo and ran the following splits: 6:53, 6:47, 6:48, 6:45. I actaully kept the speed up until 6.2 miles so I could see my 10K time which was right at 45:30. Nothing to write home about but not bad for having two slow warm up miles. I was a bit worried at the start of this run becuase I still felt some soreness and fatigue in the legs but once I got going, I didn't really notice any problems other than sucking air. Temp was 58 and the wind was very light.
Time: 1:00:44 7:35/mile |