OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up
6.5 mi. tempo run @ 6:52
1.5 mi. cool-down

ACHIEVED
1.55 mi. WU
dynamic stretch
6.5 mi. tempo @ 7:01
1.46 mi. CD

total time = 1:14:32
total distance = 9.52 mi.

5:14 AM 80° 88% 3 mph

I don't remember ever feeling this good about missing a run this badly. The 9 seconds per mile difference between the target pace for this tempo run and what I actually ran it in is a pretty big difference. However based on the issues I've had with tempo runs, this was a big success.

I looked back to see what I run this workout in last year. I found that my target was 6:59 and that I ran it in 7:11. It was tough and I was feeling run down going into the workout. I feel the same this year and after last Thursday's tempo debacle, I wanted to prove to myself that even if I couldn't hit the 6:52 target pace for today, I at least wanted to be 1 second faster than last year's pace. That's how 7:10 became the slowest I was going to allow myself to go on this one.

It was hard and seemed to be never-ending. But I pressed on. I am very happy that I hit 7:01 and that my pace stayed near that point throughout the run. A good, hard tempo.

I obviously still have work to do to get where I need to be!

PRE RUN
weight=161
diet V8 splash, 50 mg glutamine & GrapeNuts cereal w/skim milk

POST RUN
SlimFast, multivitamin, apple juice & Kashi GoLean cereal w/skim milk