This morning I ran my longest and final tempo run of this training cycle. My original schedule called for one more two weeks from now, but I'll be substituting a race instead. It's hard to believe that five weeks has gone by already since my initial 6K tempo; this summer is flying by. (And I'm not complaining because I've had it with this humidity. Sorry, summer-lovers!)
My legs felt absolutely dead during the first part of my warm-up, but fortunately they gradually woke up.
3K warm-up @ 18:43 (1K warm-up @ 5:23)
Target Tempo Pace - 5:00/KM or faster
4:59 - alright, this feels pretty good
4:52 - whoops, too fast. reel it in.
4:58 - that's better
4:59 - hold on tight, just a few more
5:05 - dying a slow death
4:43 - take that! (over-compensate, much?)
Average tempo pace - 4:56/KM (7:56/mi)
Overall, I'm pleased with how well each tempo run has gone. The conditions have been tough, with most mornings thick with humidity. Each week (with the exception of that first 6K), I was able to hit my target pace of sub-5:00/KM (8:03/mi). Hopefully this will pay off in dividends come fall when things finally cool off.
Intervals start next week!
This morning it was also time to bust out some new kicks. I realized over the weekend that I have over 800K (500mi) on my last pair.
I've lost count of how many consecutive pairs of Saucony Progrid Stabil CS shoes I have worn; I just hope they continue to bring good things.
3 hours ago