Tempo Run

Time: 71:15
Distance: 11 miles

I was checking the weather constantly today to see when it would be nice for a tempo run. I saw the wind was dying down around 5 pm and that I could leave work early and get down to the flats. I warmed up from OK Runner to Rock Creek and 60th which took 20:05. It seemed like a nice night for a workout. The sun was setting, no wind, cool temps. Tom originally wanted me to do this on the GT but since it rained I changed it.

Target: 5:25, 5:20, 5:15, 5:10. Then a couple 400s at a decent clip (times for GT).
Actual: 5:19, 5:20, 5:19, 5:16 for 21:15. (5 mins rest).
4 x 400 in 67.85, (90), 67.85, (90), 67.97, (90), 63.49. Total workout of 35:15 for 9400 meters.

Ran back to the store in 15:56 at an easy pace. Not thrilled about the workout. I pretty much blew a perfect opportunity to get in a good one. Aerobically I felt fine, felt in control. My damn legs didn't want to pick up the pace and wouldn't really respond to much. I felt a little smoother on the 400s but still not great.