Notes
Beautiful morning. Very cool and slight breeze. PERFECT running weather!
Plan was to do 3miles, on each mile do 1/2mile "slow/recovery" at a 10:00 pace and the last 1/2 at tempo. Goal was somewhere around 7:30-8:30 pace for the tempo.
Based on the fact that I need desperately to re-calibrate my Garmin, I believe I was able to run the three miles in:
1: 9:15
2: 8:45
3: 9:20
That would put the tempo speeds at:
1: 4:15min --> 8:30pace
2: 3:45min --> 7:30pace
3: 4:20min --> 8:40pace
At the end of mile 3 (Helen St) I felt I had more "gas in the tank" but not necessarily speed/tempo work so I decided to tack on some extra mileage by running Riverside from Helen to Margaret, Margaret to Highland and Highland to Crary.
The extra time on Riverside was great because I was able to get the hill in my workout. I believe I did the hill in a 10min pace.
After the run I felt great.