Today was my tempo run day! :( I was going to meet up with Rich C and run it with him, but he was a no show so I had to run it all by myself. I usually run at least 2 miles before starting a tempo run, but it was really warm this morning and I had waited for Rich to show for 15 minutes so I really needed to get running. I warmed up for 1 mile and then started the tempo run. I ran a 6 mile tempo 2 weeks ago on the treadmill and my ave pace was 6:23, so I wanted to run it again outside before moving on to the 7 mile tempo. I started at mile 4 of the speedy 10k and ran out to Osborne Corner and then west and finished at the top of the hill behind ALA High School. I wanted to average 6:15 or less, this is what I would consider to be my HMP, on a flat course.
Splits
mile 1 6:21 (not wanting to start out to fast)
Mile 2 6:20 (this mile has a good hill in it, I ran the tree line road quick and ran the hill strong and really didn't hurt to bad after I hit the top)
Mile 3 6:07 (I felt really good on this mile, and was glad that I was half way!)
Mile 4 6:10 (gradual up hill right before highway into salem, I had to slow down for a car on the highway before I crossed)
Mile 5 6:04 (This mile has a slight drop in it but mostly flat, feeling great and surprisingly comfortable)
Mile 6 6:24 (When I corssed the road at arrowhead I soon realized that the next mile would be mostly up hill for 3/4 of it and then flatten out at the top. It was to late for me to change directions and try and run down the highway so I took on the hill at full speed. I hit the top and realized that I was on pace to beat my best 10k race, so I ran .2 more)
milw .2 5:47 (this was a good kick at the end, I felt good during the whole run and I hope that I feel this good in 2 weeks when I do my 7 mile tempo)
Ave pace 6:12 total time 38:32
finished off with 4 slower miles back to the truck. Rich sent a text and he turned his alarm off and went back to bed on accident.
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