43:41, ave 10:54, best 7:17, Laps- 13:23(.75), 10:25, 10:10, 9:38, 11:58(.25) By chance, did you check out those splits? I have been planning on doing a tempo run once a week and I ACTUALLY did it today! (Being sick really put a wrench in the works!) I have never done a tempo run alone. I had to conjure the Master Michelle's Running Spirit to get it done.... AND I DID!!! :) Oh- I forgot to mention how it felt. The warm up was TERRIBLE!!! I was talking myself out of the tempo the WHOLE .75 mi. Then I just went for it. The first mile was OK. I felt OK and like I could do it. Mile 1 was net up hill, with rolling hils. Mile two was Ok but would have liked to slow down. MIle two was net down hill, but rolling hills. Those little uphill portions were really mentally tough. I had to keep telling myself that it was alright and that I could do it. I wasn't overly tired, but still would have liked to stop. Mile three was net down hill with a .17 very down hill (this was in my warm up- yuck). This would be where the 7:17mm came from. I definately wanted to stop for most of mile three, but I kept hearing Michelle's words in my head and they kept me going. I was very surprised how fast my warm down was because it felt SO SLOW!!! Over all I feel really good about the run. I ate a hard boiled egg about 45 minutes before the run and it caused me no problems. I am wanting to keep my tempo runs at the same pace, but increasing the distance. In the future they will probably be on a 5 or 6 mile day. I think the mental strengh they give me is greater than any physical benifit they may have. My left calf was really whiny during the warm up and pulsed/twinged about 4-5 times during the run.
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