Monday, February 2, 2009

Tempo Run

Today's run was a tempo run -- I had planned to do this on Tuesday but there is rain and freezing stuff predicted and I didn't want to miss the speedwork this week. The goal was 1 mile warm-up, 3 miles @ 7:26 mpm, and 1 mile cool down. I did it but wow! I had a cold last week and that's really sapped me. Here are the splits:
1.00 x 8:40.95 (warm-up)
1.00 x 7:28.46
1.00 x 7:21.32
1.00 x 7:15.26
1.26 x 11:25.64 (cool down)
To meet my goal time for the Ukrop's 10K, I have to maintain the pace of my 3rd tempo mile for the full race. I'm glad I still have 8 weeks to go -- even then it will be tough.

Run well, y'all,
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