Week 12, Key Run Workout #2

Scheduled Workout: 6 miles--1 mile easy, 4 miles @ mid-tempo, 1 mile easy
Total Run: 7.3 miles in :55:19 min. @ 4:15 p.m.
Average Mile Page: 7:35 min/mi
Course: Around.
Elevation: Climb--161 ft/51 m, Change--332 ft/101 m
Weather: Partly Cloudy, 38°F, 60% Humidity, Wind: From WSW @ 7 mph; feels like 38°F.

Due to "technical difficulties" posting has become a little cumbersome for the moment but I am attempting to (at the very least) share the stripped down basics of my ongoing training.

Today was Key Run #2, a run during which I attempted to increase my pace for the middle six miles of what was intended to be a tempo run:

tempo run: one or two mile warm-up; three to five miles at 5-k pace; one plus 40 to 50 seconds per mile or slightly slower; one- to two mile cooldown

If you may recall, my previously calculated race pace for the 5-k is 6:14, so I "shot" for a tempo pace of around 7:00 minutes per mile.

It think I came close to accomplishing this, but I don't have a forearm computer, so I need to rely on my sense of self and a Target watch to be sure to hit my miles and paces. I was aware of going out slowly to warm-up and well as cutting back for the file mile or so as a cool down. My overall pace was 7:35, so it might be safe to extrapolate that my fast was around 7:05-ish and my slow about 8:10 or so... that's me, "training with laser-like precision!"

Breathe in, breathe out… YOU AND I ARE ALIVE!