Tempo run today. Hal Higdon calls for a 30 minute tempo run today. His idea of a tempo run is easy pace for 10-15 minutes, pick it up over the next 10-15 minutes with near max speed for 3-6 minutes and then a 10 minute cool down. In speaking with other runners I decided to go with their idea of a tempo run. Today I started out with a slow first mile and then ran 4 fast miles at my suggested tempo pace then finished up with an easy cool down mile. McMillan Calculator suggests I run my tempo runs between 6:55 and 7:13/mile. My pace for the 4 miles today was about 7:05 with the following splits: 7:00, 7:02, 7:10, and 7:10. I was really feeling it by the last mile and was glad to be done. The legs felt pretty good today, no real pain in the knees, calfs or shins. I think last weeks recovery went pretty well. I think we are going swimming again today, yuck! Oh well, I could probably use the practice since we are only 5 days away from the St. George triathlon.
Time: 7:34/mile | 