Notes
Tempo Run
Goal: At least 3 miles at 7:40 pace even split
Actual: 7:38 pace w/a negative split over 3.6 miles
Have not run a Tempo effort since Thanksgiving and need to incorporate these as I'm weak w/these Stamina efforts. The last Tempo I ran outdoors it was 3.4 miles at 7:50+ pace (a week after I couldn't break 8 min over 3.5 miles!). This is also more mind over matter which I need. The first 4/10ths of a mile were rough where I began to doubt I could finish or fearful that when I got to 2.5 miles I would be really hurting. This made me extremely conservative w/pace (staying at 7:40). After two miles, my immediate goal was to make it to 5k so again was conservative in mile 3, and then pushed mile 4 at pace abt 10 sec/mi faster compared to the first 3 miles. I'm embarrassed at these paces but perhaps doing regular Tempo runs will jump start my fitness to where these used to be pre-injury (~7 min and if in good shape 6:45/50).