Tempo Run

I decided to do a tempo run this lunch time. I used the mile run down to the cycle track as my warm up, then ran 4miles out, 4mile back and used the final mile back up the hill to our house as a cool down.

It was quite windy so the run out was into the wind and the way back mainly had the wind behind me.
Here are the figures …
I tried to make sure the first 4miles out were hard but not too hard. I was keen to see if my stamina was there to be able to keep the pace going right to the end.
The 7th mile of the tempo was a bit slower but there are a couple of hills which account for the extra 25secs or so.
The 8th mile was helped by another runner ahead of me. Over that last mile I slowly reeled him in and caught him just as I reached the end of my tempo run. So thanks to whoever you are. You pulled along over that last mile.
Overall I was very pleased with my average pace of 6.44 for the 8miles. Plus a negative split of 47seconds which to be honest was mainly due to the wind.
Thanks to all those who have entered my ‘Guess My Time’ Competition. I have 22 entries so far so keep them coming!
I had to laugh at Billy Minto’s comment. He wanted to enter by fax but I’d not given the number!! Billy I do have a fax machine but there is no paper in it!!
10.04miles in 1hr 10mins 30secs
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2 Responses to Tempo Run

  1. Stuart says:

    I'll go for a big PB with the way your going at the mo: 9.23.45

  2. bob says:

    Hey, really great blog post… I've enjoyed reading through your blog because of the great style and energy you put into each post. I actually run AceHealth.org, a blog of my personal research and experiences. If you're interested, I would love to have you on as a guest blogger. Please send me an e-mail: bob.mauer65(at)gmail(dot)com, and I can give you more information. Looking forward to hearing from you.

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