9/15 Tempo Run

Same route as the last two, clockwise around the 'block' starting at 110th.

Got out very late, 10pm-ish. Val and I were talking about her health, and fitness, and Biggest Loser, Kaitlyn, etc. All over the pace. :) I had to force myself out the door, as I have had to do for all of these tempo runs, but was glad I did.

My shins finally seem to be healing and cooperating again, no major aches or pains, during the run or after, only some minor stuff coming down the hill on 100th (which just confirms I need to work on my hill running form).

Pushed hard, and was able to pull the average pace for the tempo component only 2 seconds off the max I'm supposed to be running these. Good improvements in just a few weeks. I think another few weeks of this, and them maybe add a mile to the distance for the tempo run.

Which begs the question: when do I increase my pace? I've picked the pace range based on McMillan's recommendations from my last 10K time. If I don;t want to race to check my 'settings' when do I bump the pace? As usual, more research required.

6.19 miles in 51:04 (8:15/mile) @ 158 bpm avg

9:09 @ 140

7:51 @ 161
7:46 @ 163
7:50 @ 165
7:48 @ 168
--7:49/mile @ 164 average for tempo

8:58 @ 154

0.19 - 9:09/mile @ 162