23 January 2008

Tempo Run - Day 3 of 10K Training

Well, wasn't sure how my fitness had held up. Since running the half marathon at the end of September, I had done very little faster work. Plus, though the temperature was only 32°, I found out that there were some icy patches on the road. The Plan for this 3rd day of my 10K training called for 1 mile warm-up, 3 miles @ 7:36 mpm, 1 mile cool-down. Here are my splits:

0.23 x 2:58.72 (Walking)
1.00 x 8:56.78 (Warm up)
1.00 x 7:40.95 (At this point, thought I wouldn't make it)
1.00 x 7:13.15 (Hmmm. Probably should slow down)
1.00 x 7:14.96 (Whoa! Didn't slow down much -- felt good)
1.25 x 9:51.82 (Ahhh. Watch the ice!)

Run well, y'all,
Bob
Richmond

3 comments:

Nancy said...

WHOA!! Nice running. Who runs an extra .25 at the end? Great work!

Anonymous said...

Good workout!

Bob A said...

Thanks for the notes, Nancy and David. Nancy, if I didn't run the extra .25 at the end, I would have stopped short of home! And, home was where the warm shower, chai and breakfast were.