Today I did continious tempo of 4 miles. The plan was to run 7:48 to 7:28 pace. I ran 1.7mi. warmup and sped up to what felt like a good pace. In a few minutes I looked at Garmin - 7:25 pace! But it felt just right, so I kept the same effort. I figured if it's too fast, I will slow down naturally. But I kept feeling good, and the pace stayed around 7:25-7:27. Only in the last 0.5 mile I felt like maybe I was starting to work too hard, but it was too close to the finish to let it slide. Then jogged home 1.4 miles. Total time 58:02 with 4mi. in 29:45 (7:26 pace). For comparison, my 4 mile PR is 29:01 (from 1998).
I am sure this is the fastest tempo run in the last 1.5 years, and possibly my fastest ever. I'm very happy with this workout, but I worry a little if I maybe overdid it before half marathon on Sunday. I hope not, I'll run very easy tomorrow and on Saturday. |