Coach Bob said, "Focus on nailing the paces on your Tempo runs - as the weeks progress this will be a huge confidence builder." Today's goal was 5 miles at 8:29.
15 minute warm-up --> 1.75 miles (treadmill)
Tempo run mile splits: 8:11 8:19 4:05 4:09 8:22 8:35
15 minute cool-down --> 1.25 miles
Total --> 8 miles
It was relatively warm, so I stopped briefly at 2.5 miles for water (approx. 2 minutes). I thereby hit the lap button to record the 1/2 mile splits. The last mile was tough. I tried to really push the pace but just couldn't quite hold on. I imagine that had the previous 4 miles been just a smidgen slower, I could've stayed the course.
As training progresses, my intentions are to incorporate tempo paces into my long runs. Particularly the moderately long runs on Saturday... running the last 2-3 miles at tempo and building up from there.
I really want to stay focused this cycle - I'm hoping the weather will help keep me motivated. I believe part of the burn-out earlier this year was because I wasn't swimming and so many of my miles were on the treadmill. Getting outdoors and cross-training should be a HUGE factor!