Notes
Dew point reading near 70, so a humid morning. First attempt at a tempo run in a while, with 4 miles at HM effort. After a couple of warm up miles, I aimed for 7:35-7:40 pace (HM target for 3:30 marathon), but ran 7:34, 7:15, 7:07, and 6:52 for a 7:12 average pace. BTW, that 6:52 is my first sub 7:00 mile since the injury. Finished with 2 easy miles.
Average HR for the entire run was 165 (84.6% of HRMax), while averaging 174 for the tempo miles (89% of HRmax). It's a far cry from the days I averaged 45-50 seconds/mile faster during these runs, but it's a step in the right direction.