1st Tempo run of training cycle


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5 miles – This was my first “do 20 minutes at tempo pace” run of this marathon training cycle.

I ran from my hotel, the Smithfield Station, up the rural road and around some restaurants then retracing my route back. I returned in my car after breakfast to take a few photos of the things I saw.

The goal was to warm up for a mile, then go to tempo pace for 20 minutes, then cool down for a mile. My tempo pace as per the Amby Burfoot pacing charts is 6:43.

I went for 20 minutes, then kept going an extra .25 miles to get three miles at tempo effort. I was above the goal pace on all three of the miles, coming in with 6:56, 6:51, 6:50. I saw the first one and did not make a hard effort to change my speed, this was what was coming out this morning on these roads. The weather was humid but 73 degrees. I was satisfied with this effort, I know how the tempo runs feel now.

They are sprinkled in through the weeks of training, I can adjust them as I see the need. This was a good run, I won’t fret over a 7-13 second deficit because my effort was fair and getting this done while traveling was better than leaving it off the schedule and trying to piece it in somewhere else.Screen Shot 2018-05-21 at 12.38.15 PM

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