Tempo run on the roads. I didn't want to run a lot of laps on the track in fear of repetitive turns, but at the same time I was afraid I wouldn't be able to keep correct pace on the road. So, I took my Garmin and tried to pay attention to the first half mile to hopefully tune into the right pace. It worked for the most part, despite some undulations in the road which caused some pace fluctuations. I decided to do 4.5 miles and took splits: 7:34 7:30 7:36 7:34 4:35. Total 34:49 for 4.62 tempo portion (7:32 average pace) and 1:08:11 for the entire run. The skies opened up again half way through my run (and rain wasn't even in the forecast!), but it didn't bother me too much. I could do without lighting, but it wasn't too close so I was safe. Overall, I'm pretty happy with this run because I felt stronger than before and was able to hold the pace better. But both my quads are still tight from that speedwork 2 days ago, despite taking a day off yesterday. |