Wednesday-8 miles- 10K tempo -40:51
A great run tonight as the sun set in cool temps. Why I don't run more tempo runs I don't know. The are so beneficial and are not hard, and don't even make you dead sore the next day.
anyway, I went off my 3:01:30 marathon using Jack Daniel's tables and tried to run steady at 6:32 per mile pace (or the pace I could run 10-13 miles at). I went to the high school and began circling the football team's practice.
6:34, 6:35, 6:31, 6:33, 6:35, 6:32 then kicked it in in 82 sec on the last lap for fun as the darkness crept in and the last of the footballers had left. I ran with my Ipod for one of the first times in 4 months. It felt good. almost impossible not to run fast when listening to Tool's 46 and 2.
Wow almost the same as June 25ths workout But, it is not the 37:45 I ran two weeks before JFK in 2001. doah!