AM - no running, actually slept through my alarm, got to work late. PM - ran on the treadmill, I was too much of a chicken to go outside tonight. It was cold and rainy and I was planning on a tempo run. Warmed up nice and easy the first mile in 8:30. Sped up a little bit the second mile to get the blood pumping, second mile in 8:00. Then I started the tempo. My goal today was to run 5 miles at 1/2 marathon pace and to stay controlled in both my breathing as well as my form. 5 miles at 6:40 pace, which would be my current 1/2 marathon pace. The run felt very good, I felt smooth and relaxed for the first 4 miles. I started to tighten up a little bit the last mile, and my breathing started to get just a little bit strained. Overall, I am happy with the way the tempo run turned out. Cooled down 1/2 mile at 8:30 pace. Total of 7.5 miles. Legs feel good, no soreness, no deadness in the legs. I take that as a good sign. |