I did a mini tempo run today and it felt good... I started out with 2 warm up miles and then settled into my 3 mile tempo run, my first split I started out to fast but then settled down into a pretty fast first mile, 7:01(158), the second split went as follows, 7:09(160) I seemed to be working a little harder on that one. Then I slowed down and did 2 recovery miles and then finished up with one more tempo mile at a slightly slower pace, 7:35(153). I like to try and run that last mile fast once every couple of weeks just to test my fitness and I was surprised at how well I felt and I had alot of energy, I am still alittle sore from laying all that sod for my father-in-law on Wednesday but I seem to be getting over the stiffness, finally. Total time was 58:40 with an average pace of 8:20, my heart rate average was 146.
I also did 25 minutes of upper body strength training and core training which felt really good too. I have gotten away from doing that and I have decided that it is as important as the actual training for the marathon so I have worked it back into my schedule atleast twice aweek and no less. I have a long run for tomorrow scheduled | 