Friday, October 28, 2011

Friday Tempo Run No.8

Today's plan calls for an Easy Run. However, I missed my Tempo Run yesterday, so I did that one today, instead.

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (6.03)mi. Pace-avg: (15:41). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (638) Calories.

Plan: Run (6) mi. including (1) mi. warm-up @ an easy pace, (4)mi. @ a (15:16) pace for a total time of (1:01:07)hrs., and a (1) mi. cool-down at an easy pace.
Actual: Walked a (1)mi. warm-up @ a (16:27) avg. pace, jogged (4.0)mi. @ a (14:43) avg. pace for a total time of (58:50.44)min., and walked (1.03)mi. @ an (18:39) pace to cool-down.
Fuel: Pre-run: (2) slices of wheat toast with butter and honey; Mid-run: nothing, just water and body-fat; Post-run: Dinner! Homemade beef stew and baked acorn squash.

Again, tonight's run went very well. I got out before sundown, but sunset was imminent all the same. I jogged four (4.0) continuous miles, with decent splits and a negative split on the final mile: Mile (1): (14:43); Mile (2): (14:44); Mile (3): (14:47); Mile (4): (14:36).

Definitely getting better. Now I am looking forward to my Sunday Long Run even more. I just need to make sure I maintain a good, sustainable pace like I did last Sunday.


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