Trying to Find the Tempo

OBJECTIVE
5 miles - 1 mi. WU; 3 mi. tempo@7:05/mi.; 1 mi. CD

ACHIEVED
1.00 mi. WU @ 9:06
3.05 mi. Tempo @ 7:03/mi. (21:30)
1.05 mi. CD @ 9:56

4:40 AM 39° 70% 5 mph

Just wrote a long description of this run which was lost. Don't have time to rewrite.

7:02/7:04/7:03

Run wasn't as good as it looks on paper. I have a hard time finding and holding the 7:05 pace. Pace was all over the board. At one point I was 6:15 which means I either went all the way up to 7:45 OR drifted well-above the desired 7:05 pace for an extended stretch. Need to focus on keeping pace of tempo runs in a tighter range to reap all the benefits of this type of workout. Probably reset the Garmin to .25 or .50 mile lap intervals rather than 1 mile to see if that keeps me on pace. Right now, it seems I'm either "banking" time by going fast at the beginning of each mile or "playing catch up" over the last .50 or .33 in order to "make" the pace. I don't think this is the way tempo runs are supposed to work.

PRE RUN
water & ginger snaps

POST RUN
SlimFast
Later, water, multivitamin & oatmeal w/brn sgr & skm mlk

Back in the Saddle

OBJECTIVE
Easy 5 mi. @ 8:30

ACHIEVED
5.12 mi. @ 8:19 (42:36)

5:07 AM 52° 97% Fog

Decent run this morning. Felt Saturday's long run a bit. Also, a slight tightness in my left hamstring. It's just a matter of building my fitness back up.

PRE RUN
Clif bar & water

POST RUN
SlimFast & multivitamin
Later, Kashi GoLean cereal w/skim milk; water