13 miles - 2 mile warmup - 9 mile tempo - 2 mile cool down. I planned on doing 9-10 miles at tempo this morning at a little faster pace than my previous tempo runs. I have been really trying to determine what my potential is for Ogden, so I thought this run could help nail down a race strategy. The first 2 miles of tempo were uphill headed east on 6200 S. so I planned on running those close to 6:50s. I felt good after those and all the way until mile 7. Right at the end of 6 there was a little climb and my legs were feeling it. They got all tingly on me and it was an odd feeling. So, I backed off just a hair on 7 and 8 and they also had a couple slight rollers. I was feeling a little better by 9 so I held a decent pace as that mile was nearly flat with an ever so slight down. Overall, I feel good about this run. I think I learned some things. I know my nutrition was not great this morning. I didn't have a great dinner. I think I was okay on hydration, but probably could have had some more liquid in me. I think I will shoot for a similar tempo run next Thursday and then I will have a good idea of my strategy for Ogden. Average pace for the tempo - 6:36.96 | 1 | 7:48.4 | 1.00 | 7:48 | | 2 | 7:53.6 | 1.00 | 7:54 | | 3 | 6:42.9 | 1.00 | 6:43 | | 4 | 6:42.3 | 1.00 | 6:42 | | 5 | 6:35.8 | 1.00 | 6:36 | | 6 | 6:32.7 | 1.00 | 6:33 | | 7 | 6:27.7 | 1.00 | 6:28 | | 8 | 6:29.9 | 1.00 | 6:30 | | 9 | 6:48.2 | 1.00 | 6:48 | | 10 | 6:44.5 | 1.00 | 6:44 | | 11 | 6:28.6 | 1.00 | 6:29 | | 12 | 7:48.9 | 1.00 | 7:49 | | 13 | 7:46.3 | 1.00 | 7:47 |
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