I got the tempo...

Today was an easy day of training. I only had a 1 hour tempo run on the schedule.

The day didn't get off to a good start, as I knocked the passenger mirror off my truck by backing out of the garage without looking.

I went for a tan in the morning and hung out with Alice for most of the day. I decided to wait until around 4:00 pm to run, as I wanted to make sure it was as hot as possible out. Once it got to 19 C, I put on 4 layers of clothes and went for my run.

It was supposed to run at 139 bpm and go as fast as I could at that heart rate, but I ended up going as high as 144 bpm.

From the start of the run, I felt FAST, and it felt easy.

I ended up running 8.26 miles and I averaged a 7:33 pace. My second half was slower by 2:09, which means my first 4.13 miles was at a 7:16 pace. WOW, I couldn't believe it. By the end of the run, the front of my quads were feeling sore, but I'm not sure if it was the pace or a little dehydration.

In either event, I was real happy with today's run. At that pace it would have put me at a 46:54 10K or a 1:38:58 for a half marathon.

I'm starting to see an improvement. It's about time!