2 mile warm-up with strides, 8 mile tempo, 2.05 mile cool-down. I ran this on the same 8 mile course that I have done my last few 8 miles tempos on. It is a pretty flat course that is not quite honest. I finish just slightly lower than the start. Today I had an awesome run. The weather was perfect and I was feeling good. I haven't done this workout for several weeks because of all the racing I have been doing, but I was hoping to do it a little faster than the last couple of times where I averaged 5:21 pace. So I was hoping for around a 5:18 average. Well I did a lot better than expected. My total time was 41:39 so a 5:12.5 average. Mile splits were: 5:13, 5:08, 5:09, 5:13, 5:12, 5:11, 5:22, and 5:10. That 7th mile was rough but other than that I felt very strong this morning. Workouts like these ones are what make me love running. I love to see progress and to make jumps. I really believe that this workout is a good indicator that I am progressing.
| 