Tempo run today. Got out for 2 miles ealier then the group meet up time to get in all the miles and not have to miss going late. So plan is 2 easy 2 at 7:27 pace then 2 easy. Made up something like that. 2 miles easy then ran with Jeremy, Aaron, Pete and JeffC. Then did our 4 mile loop with uphill in mile 2 and downhill for mile 4. Plan was to run the first warm-up and then kick it up a bit for say on the hill or just finish warming up and along the flat hit the pace of 7:27 and then with the downhill pick it up some. Kind of explained the tempo run but it didn't seem to work with some of them. We did great on the warm-up then kicked it up a bit on the uphill. Didn't catch that mile explained the plan again for the next 2 miles. And we took off at a good pace. And I noticed I was going a bit fast for what I was needing to run. And slowed it down. Aaron kept pushing the pace. I said I was planning on hitting the 7:30ish pace. LOL he still kept pushing it. Ended up really taking off his mile was just under 7 mins And then screamed down the downhill for like a 6:14 or so. I picked it up a bit more almost expecting to catch up to him at some point and he still was way out there and even put more time on me. Pete was just a bit behind me this run. And then Jeremy and Jeff brought up the rear in 39 mins. Still improving there times on the 4 mile by another 3 mins. And I guess Jeremy even walked again. Explained the Tempo run again and hopefully a way for them to understand it better. I am thinking with the next run of 1 mile warm-up 5 at a tempo pace and then 1 cool down they will see it better.:)
Mile 1 9:11
Mile 2 8:44
Mile 3 9:40
Mile 4 ???
Mile 5 7:17
Mile 6 6:27 | 