AM - got my lazy bum out of bed to go out for a run. The achilles felt good - usually it has been stiff and sore when I wake up, but not today. Still a bit stiff when I first started running, but it loosened up pretty quickly. 4.1 miles in 31:46, average pace of 7:44/mile. This was due mostly to the last mile being at near MP. Either this afternoon or tomorrow, I will do my first of two tempo runs this week - 2-3 miles at 6:30 pace. PM - After dinner, we took the boys to the track, along with the double jogging stroller and Sam and Joey's bikes. The idea was that I would run with Adam in the stroller and Sam riding his bike alongside me, and Lybi would run with Joey. The older boys weren't cooperating, so we just let them do their thing on the track and kept an eye on them to make sure they stayed in sight (they did). I warmed up 0.5 miles with Adam in the jogging stroller, then started my tempo run. Messed up on the first 0.5 split, but pretty sure it was a titch slower than 6:30 pace. middle mile was 6:23, and then the last 0.5 was right about 3:10, but my watch messed up and didn't stop when I pressed the button (Lybi had the Garmin). Another 0.5 mile cooldown, nice and slow, for a total of 3 miles. I figure pushing the jogging stroller was probably about a 20 second slowdown for me, so I was booking it pretty good on the tempo portion. Breathing was getting kinda ragged at the end from the effort of pushing the stroller at that pace, but I felt I could have sustained it for just about another mile. If I go with Lydiard's approach, I was probably past my LT and accumulating an oxygen debt during the tempo run.
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