That was hard

Workout: Tempo Run: 3 to 4 miles

Holy cow… that hurt!   So more speed-work tonight in the form of a tempo run.  The basic premise is you warm-up for 20-30 minutes and then run at about 90% for three to four miles followed by a cool down.  In this case I ran the fast part of the run at about 7:41’s.  I remember thinking about a mile in “How was I able to run a 10K at this pace?”  I guess there is something to be said for the taper and adrenaline rush of a race.

Even though it was hard I do kind of like these workouts in a sick way.  I do feel like it is helping to make me faster.  And I have noticed that my natural pace for long runs has picked up a bit.

Here were my splits..

Miles 1-3 @ 8:41
Miles 4-6 @ 7:41
Miles 7-8 @ 8:41

By rights I should have cooled down for another mile but I was truly spent.

I took some extra time stretching as I am concerned about getting hurt with all my big races coming up.  

8 miles/1:06:28/Avg 8:18
BMI:  26.3