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Thursday Tempo run

Tonight was a tempo run after Coach Harley killed me at TNT practice last night. 6 miles - 2 easy, 3 @ 8.44 and 1 easy. Usually I do not know the meaning easy running my warmups and cool downs at regular running pace. I watched Greenie very carefully for the first 2 miles.

Warmup - just under 11 minute average - awesome - I went slow.

3 mile tempo @ 8.44
Mile 1 - 9.16.21 - hhhmmm?? I struggled, I had doubts and it shows
Mile 2 - 8.37.87 - I think I can, I think I can
Mile 3 - 8.35.26 - I really can. I eat lactic acid for a snack
tempo average - 8.49.44 - very close to scheduled run. awesome

Cool down - 10.22.09 - nice cool down pace

Overall, a 9.47.16 average for 6 miles.

That is a great run for me. Especially great considering it is the thrid day in a row running. The last 2 days of intervals were tough. I made it through and hopefully there will be no pain tomorrow.

That's it peeps.

the beginning of the end

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Rural Runner E said...

great run.
keep it up.
sounds like you deserve a day off.

Marlene said...

I have a bad habit of going to fast on the warm-ups and cool-downs.

Awesome job on the intervals - you were faster with each one!