Tempo Tuesday in the Dark

Alarm – 3:50 am

***Yawn***

Decked out in my Brooks Running Nightlife apparel – I set off to pick up Jess for our tempo run.

Today’s workout:

1 mile warm-up

2 x 1 mile at 10K pace with 3:00 min recovery in between

1 mile cool down

I was shooting for somewhere in the neighborhood of a 7:15 to 7:30 pace for my one mile repeats.  Since it was dark pitch black outside, I didn’t worry about watching my pace, rather I went by feel – so I could keep my eyes on the barely lit road illuminating from my tiny headlamp that probably needs new batteries.

 Jess and I finished and I checked our splits.  To my surprise, my first interval was right on and the second one was way faster than I intended.

I felt pumped by this performance!!

Today’s totals:

Interval times:

1st – 1 mile:  7:23 pace

2nd – 1 mile: 6:46 pace

WOOT!

5 more days until Las Vegas Rock-n-Roll 1/2!!

3 more training runs!

Alarm is set for 3:50 am …. another early morning run is calling. Night all! xo

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Tempo Track Tuesday

Tonight’s tempo track workout:

2 miles warm up

2 x 6 min at 5k pace with 4 min active recovery between sets

1 mile cool down

***I set off tonight with Meghan and Marti from the Sehome HS parking lot to the WWU track.  They were each doing mile repeats, so I was on my own once we got there.  I started right away.  We had a huge headwind on one side of the track, which meant a tailwind (I think) on the other. 😉

After I finished my run, I checked my split times for each 6 minute set.  I was so thrilled with my times:

1st – 6 min tempo:  6:49

and

2nd – 6 min tempo:  6:53

Total mileage: 5.35 ~~~ Total time: 45:29:02 ~~~ Average pace: 8:30

VEGAS in 12 DAYS!!

***

ps… since you all know how I love pictures::

~~Me and Meghan on HER 30th bday~~

pps ~~GOOD LUCK this Sunday Meghan ~ Running the Seattle 1/2 Marathon!