Notes
Wasn't sure how this was going to go this am but it worked out well and I felt very good. It started to downpore right before the tempo started but my first mile was 7:39 and I pulled back at the end. I probably felt the best on the 2nd mile but again held back at the end and finished at 7:28. The 3rd mi finished at 7:09 and the last .5 was probably 3:20 so I obviously felt good. So overall I ran the 3 tempo miles at 22:16 and felt like I held back especially as I was hitting the mile markers. It was a good confidence boost for me. Ultimately, I think I need to lose a little weight (btwn 5-10 lbs) in order to gain some speed and I am working on a plan for that. See you tonight.
Training Plan Entry
Tempo
7 mi
3 mile warm up, 2 miles at 10K-HM pace (7:45ish?), 2 down. The tempo miles should get your attention, but not be too difficult. If you are sucking wind, slow down a bit.