Getting There

Well, I’m still a bit down on my speed targets, but much closer than I was on Sunday. This morning the assignment was: 2 mile warmup, then tempo pace for 15, 15, and 10 minutes with 3 minute recoveries. 2 mile cooldown to finish.
A stiff headwind slowed me down about 15 seconds a mile for the first one, and some rolling gradients held me back 10 secs/mile on the second, but I nearly hit it on the third. The last couple of minutes when I was sheltered from the wind were done faster than tempo. Maybe I’ll do better next week, wind permitting. The schedule calls for 20 minutes tempo, twice with 10 easy minutes between. Interesting, and a nice preparation for the 12K coming up the following weekend.

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Race PRs

5K20:43 (LMJS 6/28/09
10K43:44
12K54:36 (Across Bay 3/21/10)
15K1:09:51 (LMJS 19/27/09)
Half1:31:28 (Kaiser 2012
Marathon 3;13:14 (CIM '11)

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