Tough Tempo

OBJECTIVE

Dynamic stretching warm up
1.5 mi. Warm up @ 8:37-9:47
5.5 mi. Tempo run @ 6:39/mi.
1.5 mi. Cool down @ 8:37-9:47

ACHIEVED
Dynamic stretch
1.61 mi. WU
5.50 mi. Tempo @ 7:04/mi.
1.61 mi. CD

Total time = 1:09:53
Total distance = 8.71

5:40 AM 80° 87% 0 mph

Hard tempo this morning. It was warmer than it has been lately. I'll post weather and splits data when I have access to my computer later. Given the heat index (which I estimate to be 95¤), I'm happy with my effort and the result even though I ended up 6 seconds slower per mile than planned. I really had to work hard and I didn't surrender to the conditions or the way I was feeling. I also need to compare this tempo to last week's (5 mi.@ 6:39).

Update: I guess I was just a whining wimp. The heat index was only 87°, not 95°. Last week's tempo ended up being 5 miles at 6:50 per mile (even though it was scheduled for 6:39.) Last week's weather was a bit better; 75° and 90%. Sometime back I read that each degree over 60° adds one second to your pace. That being the case, today's pace becomes 6:37-6:44 and last week was around 6:35. I choose to accept that as good science!

PRE RUN
Water

POST RUN
SlimFast & multivitamin