Notes
LT Tempo Repeat (2 x 3k resting 4 min in between).
Goal: ~7:00 pace
Actual: #1 (7:03 pace), #2 (6:59 pace) = 7:01 pace
Very cautious about this both fr a foot standpoint (afraid of stress it would put on rt foot) and being in shape to do this. Last week ran 2 x 1 mile (7:02, 6:57) and 1/2 mile (6:46 pace) tempo run. On first one kept things conservative at 7:03 pace. This was an effort for the first mile until I was able to lock into a pace. For second one, decided to try and negative split so at 0.6 miles picked up to 6:58 pace and increased to 6:53 pace for final 0.2 mile. 2nd one was more of an effort as this is the 2nd workout I've done in 2.5 months. Very satisfied with results. Foot held up! AHR is spot on (and not different from when I run easy and this was significantly more of an effort vs. running easy). Foot ok post-run (during warm-down & after)! Not ready to begin a workout cycle as I need another 7-10 days of increased speed to get foot acclimated. Will target next Tempo run at 3.25 miles straight to complete progression.