Speedy Tempo

2/8/11

8 miles

1:09

8:37 avg pace

The training plan called for some nonsense like 3×1-mile repeats at 7:15 pace.  I loathe mile repeats.  Since I didn’t feel like running a 5K this morning and my legs haven’t 100% recovered from Sunday’s 18-miler, I changed things up.  I’ve wanted to do this workout for awhile now…

1 mile warm-up
2 miles at 10K pace – 7:53.  Since I haven’t run a 10K in about 10 years, I have no idea what pace this would be…so I estimated just under 8:00.
2 miles at half marathon pace – 8:13.  My half marathon time last September was 1:49 (8:19 pace).
2 miles at goal marathon pace – 8:46.
1 mile cool-down

There you have it…a speedy tempo.  I’m definitely doing this run again.  I really enjoyed it.

This is my last run on the treadmill this week, all my other runs will be outdoors in San Francisco!  Woooohoooo!  Hello 60+ degrees and sunshine!