Last night I tried running on the treadmill but something was wrong with it so I was not able to run at all yesterday :( I need to look at it tonight and see what the problem is. This morning I started running at 5:15, it was a little brisk maybe 5-8 degrees? I decided that Tuesday's will be my official speed day. The plan that I have come up with is to start with a 5 mile tempo at half marathon pace 6:10-6:20 and then alternate every other week adding 1 mile each week until I hit the 10 mile mark. On the alternating week I will do some quicker stuff like 800's and 1000's and some quicker 1 mile runs. So today I started with a 3 mile warm up and the started the 5 mile tempo, and then finished with a good 2.5 mile jog back home. Tempo Splits 1 -6:13 2 -6:08
3 -6:14 (slight up hill section)
4 -6:15
5 -6:10 ave pace 6:12 Next week I will do some quicker shorter speed and then move to a 6 mile tempo the following week. I hope to be able to hold this same pace each time that I do it. PM - Met Dan at the mouth of Provo Cyn and ran up past Bridal Veil and back. Dan has been an off road Ultra guy for the past 7 years, he never runs asphalt. He use to run asphalt and was really fast but he has fallen in love with trail running and has ran 3 times this week on asphalt. So when he called and asked to go and run on asphalt I jumped on it. We ran 9 miles and averaged a 8:01 min pace. It went by really fast and was great to get out in the warm air and chat. This makes up for my failed attempt on the treadmill last night.
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