Tempo Tuesday - (3 miles @ tempo pace)

It being Tuesday today - means TEMPO TUESDAY. (if interested in what a tempo run is - RunnersWorld.com and RunningTimes.com have good articles on the subject). After last weeks two mile tempo run I had some things to focus on for this weeks tempo run. Based on my 5k time McMillan calls for tempo runs at 7:06-7:25. Last week my times for my two miles were 7:38 and 7:03 - a little slow followed by a little fast. In adding an extra mile to this weeks tempo run, I needed to make sure I didn't do a "too fast" mile this time.

I decided with three miles at tempo to do two miles of warm up. Overall my splits for the tempo miles were 7:08/7:15/7:14. I was very happy with today's run and felt pretty good afterwards. Look forward to attempting to add another mile for next week's run.

Total mileage: 6 miles
Total time: 48:12
Average pace: 8:01

Splits
8:51 (warm up)
8:53 (warm up)
7:08 (tempo mile 1)
7:15 (tempo mile 2)
7:14 (tempo mile 3)
8:50 (cool down)

http://connect.garmin.com/activity/27159123