I ended up getting my tempo run in this morning that I planned on yesterday. I got up earlier and was off and running before 10 AM. The temperature was much better than yesterday too. It wasn't as good as last Monday, but it was definitely comfortable.
I headed off on the Wilson Bike Path. I had to make a bathroom stop very early on as well as getting held back at two of the road crossings by Easton High School. It is a good thing that was during the warmup mile. I ran fairly fast in the warmup to get my body ready for the tough four miles at tempo pace in the middle of the run. In hindsight, I probably should've went out slower.
I was pretty smooth and fast in the first tempo mile. I had to work harder than I would've liked it. I just missed my planned tempo pace too. I knew hitting a 7:20 pace for four miles would be difficult. I just wanted to keep a comfortably hard pace, even if I didn't hit the time that I hoped for.
I felt decent in the second tempo mile, but again it was tough to go as fast as I hoped. As I approached a mile and a half of tempo running, I began feeling like I was going to fall and apart and wondered how I'd be able to carry on for over two more hard miles. Luckily, the end of the second tempo mile was downhill and I actually ran a 7:14.
Once I finished that mile, I knew I had to turn around immediately. I planned on running a little further before turning around, but I had already passed over Freemansburg Avenue and it really starts to go downhill after that. Of course, the third tempo mile was tough. I was going slightly uphill now and getting fatigued at the same time. I just started to focus more on form and simply trying to get to the next mile. I at least went under a 7:30 mile.
As I started the final tempo mile, I almost called it a day for the hard running. I was thinking three miles would be good enough at that pace. I actually started to slow briefly. Then I told myself to just see what you have. It is only one more mile. I had to work to stay solid. I just kept telling myself not to get sloppy with form. I was slowed a bit at a road crossing and that threw me off in addition to costing me a few seconds. I still went hard though and I'm satisfied with how I finished.
The start of my cool down mile was very slow as I tried to catch my breath. I then got back on track. I didn't feel like waiting around at one of the stop lights by Easton High, so I backtracked to finish up. I checked out their cross country course afterward since I was heading to a meet there later in the day.
I didn't hit the pace I had hoped for. I knew it would be tough. Cooler weather might've helped, but even so, I'm probably just not that fast yet. I can run intervals pretty fast, but holding it for mile after mile is tough. It was still a good workout. I need to make sure to get in a couple more tempo runs before my race. They are definitely useful. I might have to readjust my goals some. A 7:15 pace at the Run for the Diamonds is probably more realistic than trying to run under 7:00. The hill is the big X factor of course. I do speedwork on flat surfaces, but I also am very good at running hills.
Tomorrow is the usual weekly progression run. I'd like to make it on a trail to save my legs. I'm hoping to go to the Lehigh Gap Nature Center and run. We shall see. It would be a big plus if I get up in the morning.
6 miles - 47:32 (7:55 pace)
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