Notes
Snow this morning, so I waited until 3:30PM to do my run. It's nice having a very flexible job, and I actually owe some of my winter fitness to being able to wait around to run on good footing. Indeed, the snow today had melted, and roads were wet, but grippy. The sun came out as well, and it was actually very nice out. Good day for a workout.
I had a 7-mile Tinman tempo scheduled, but I wasn't sure how it was going to go due to some of the 10K still being in my legs. I wanted to work on hills some, so I did the 12-mile Millville-Providence-River Heights loop, which goes up and down the benches. I warmed up for three miles, then started the tempo. I was sluggish the first miles, but then things clicked during the remaining 6 miles, and it ended up being an excellent workout that felt good. I was able to work the hills, but still feel fast and strong on them, so I think the races have served to increase my fitness over the last couple weeks. Tempo mile splits were 6:08, 6:00, 6:26, 6:12, 6:03, 5:47, 5:52. First two miles were rolling, the next three had a lot of uphill, and the last two had a lot of downhill. HR stayed in the 170 range during the tempo, and peaked at 180 on the hills. Average pace for entire 12-mile run was 6:24/mile.