Today was a tempo run day. I ran with my friend Autumn....she's pretty new to this "training" thing, meaning she's been running for years, but never done drills or speedwork, or any other kind of specific training. But she runs pretty close to my paces during races, or at least she USED to, so I thought she'd be a great running partner. Ben, Craig, and the two of us drove up the marathon course 8 miles, and then did a 1.5 mile warm-up at 8:46 pace, a 5 mile tempo run at 8:16 pace, and a 1.5 mile cool-down at 10:00 pace. Our total time for the 8 miles was 1:09:27. Autumn really struggled up the hills, so I am going to have to work with her to get her to be more steady. That affected our times a little, but since we were running faster than planned anyway, it all averaged out. I want to get so that we can keep our pace consistent no matter what the terrain. :)
This evening I did 20 miles on the spin bike in 55:42 and then did an hour of yoga. |