5:30 PM
Temp: 74°F
Humidity: 71%
Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can’t figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing. -Hal Higdon
So today I did a 30 min tempo run. Kinda hard. I did about a 9:30 pace for the first 10 min, a 6:30 pace (!!!!) for the second 10 min, and about a 11min pace for the last 10 minutes. I felt good during the whole thing and even after I was done.
I am getting pain in my left leg, and I already wear a support on my right knee. I may just switch the legs and hope that works, if not, then it’s two supports for me. Fun.
Running time: 30
Distance: 2.86 miles
Miles for this week: 5.86 miles
Calories burned: 321
Avg pace: 10:29 min/mile
