Tempo run – 4.46 miles

I’m pretty pleased with myself tonight…

I had an away day at work today at an outdoor adventure type place… so I spent the day outside doing some very minor exercise and eating a lot of buffet style food at lunchtime. The weather was quite good too, which all lead to feeling a tad tired by the end of the day at 4 o’clock.

Still, tonight I was planning to do a speed session, so I did some stretches when I got home and then went straight out.

The first mile was average, with tight achilles tendons and rather heavy breathing.

The second mile I picked up the pace to 7:29 min/mile which felt pretty good. It’s funny, but I still find it much more natural and easy to run faster than slower.

After quarter of a mile at base pace (just under 9 min mile pace) I picked up again to 7:46. This time just for three quarters of a mile – due to it being uphill!

Down to base pace again for quarter of a mile and then another mile at 7:41, before cooling down at base pace.

All in all a good run. The weather was baking hot with little wind, and having had pretty poor food all day and hardly any liquids I think I did pretty well.

It felt like I could have held an 8 minute pace quite comfortably, so that may be my pace for the 10k next weekend. I may do the first 5k at 8minute, and then try to pick it up from there.