I did a mini tempo this morning running to Payson and back to my house in Salem. I did a warm up mile and then I did 2 miles with a 400 sprint and then a 800 cool down, then I did a mile recovery. I then did a mile tempo at marathon goal pace (7:09), then I did a 800 cool down followed by a 400 sprint and then a 400 cool down. Total time for the 6 milemini tempo was 51:15, I then ran a cool down mile with my wife to round out the seven miles total time with that extra mile was 1:02:21 . I felt pretty good through the whole run, the marathon pace mile was in control and probably a little faster than I am use to. My goal is to keep my pace at around 7:40 pace for the marathon and with the Riverwoods 10 mile race looming it will be a good test of where my fitness is, hopefully my foot will cooperate, It is still sore after I run but having the day off on Sunday seems to help it prepare for the week, tomorrow I will take it easy and do a recovery run and see how sore it is.
Kayano( 114 ) | 