One day can sure make a big difference in Indiana. Yesterday's weather was great today it was snowy, cold and the wind was back. I did a 4 mile tempo run today. After looking back at my training over the last 6 months the tempo runs is an area that I need to work on. Today I wanted to run the tempo around 6:45 pace. After a warmup I started the tempo effort. My legs felt heavy and didn't want to respond but the pace was good and I ended up running the first mile in 6:37 (this mile was downwind). I turned around on my route so the next 3 miles were into the wind. I was starting to feel better and the 2nd mile went much easier in 6:51 so I slowed down more than I wanted to. Mile 3 went good in 6:44 petty much on pace and I started feeling the effort on the 4th mile but held it together good to finish off the last mile in 6:42. I felt really good with the run. This is probably one of my best tempo runs ever. I just haven't been doing many so it is hard to compare since it was so long ago. I will use this run as a baseline and see how it goes over the next few weeks. 8 miles, 59:34 4 mile tempo 1 - 6:37 2 - 6:51 3 - 6:44 4 - 6:42 |