Notes
Felt good and recovered today and was ready to run fast. Left work early to go to my rheumatologist for my quarterly check up and she said everything seemed to b going good and i was out early and on my way to UC. I had time to do some drills and AIS before heading out. I decided i was going to do the tempo efforts at a marathon pace effort or a little faster for 5 to 6 miles total and the intervals at 2 to 3 miles each w/jogging,strides,and stretching in between the efforts. I ran a little w/Stuart Stickle who scared the crap out of me by running up on my shoulder as i was just starting the 1st tempo effort. We talked and ran together for probably a mile or 2 before he turned and headed back to UC. I was thinking that i would shoot for 7:40 to 7:45 pace for the tempo effort since the weather was hot at 83 degrees. I ran a 2 mile WU(7:56 and 7:49) then 3 mile tempo at a moderately hard effort. Splits for the 3 miles:7:38,7:37,and 7:33) then i ran 2 mile recovery jog and got some water at Magic Island and got some water on my cap to cool off a little from the heat. Then i jogged on down to Patrick St bridge and and ran up it at a hard effort to get the body back into run mode for MacCorkle Avenue. Splits for the 2mile Recovery(8:05 and 7:43) then i started the 2nd tempo up MacCorkle and i was surprised at how fast i was going within the first quarter mile so i tried to hold a harder effort for this tempo than the previous one. I wanted to run at 7:30 or faster for this 2nd repeat for as long as i could hold it which turned out to b 2 miles. Splits for the 2nd effort:7:27 and 7:30. Then i finished the run with a 3 mile CD(8:41,8:29,and 8:42) overall very pleased with this effort. The tempos were faster than i had anticipated. The first set seemed very manageable for an extended period if i had to but the 2nd effort gave me an idea of how hard that pace would b. I also designed the longer recovery so i would have to run fast on mildly fatigued legs.