Today's Workout ...
Course: Downtown Lees Summit Course
Total Time: 1:42:25
Avg Pace: 7:19/Overall, 10miles@6:54
Avg HR: 157
Workout: Tempo Run
Elevation Gain: 429 ft
Calories Burned: 1,978
Temp: 72 Degrees, Humidity 61%, Wind 10SE
Probably my best Tempo Run ever this morning. Felt strong and fast and really didn't have to work much to keep pace until the last two miles. Didn't stop the clock a single time either, which was awesome! Even though today is going to be near 100 degrees again, the morning was beautiful - only 72 degrees with about 60% humidity. I'll take that all summer please. It also helped that I ran three out & backs in downtown Lees Summit, where it's very very flat - but still, it was a great run for me! The splits are as follows:
Warm Up ... 8:55, 8:11, 7:46
Tempo ... 7:08, 6:59, 7:03, 6:50, 6:49, 6:59, 6:45, 6:54, 6:48, 6:50
Cool Down ... 8:27
I was trying to work a lot more on a consistent pace, which didn't go so well. There are a lot of old giant oak trees in downtown Lees Summit and as I ran under them this morning, my Garmin kept losing track of me. And when it got the signal back, it adjusted the pace for the time it lost me. Thus, most of the time when I looked down at my running pace this morning, it was either much faster or much slower than I was actually going. So it was tough to keep it steady with the GPS constantly adjusting. But other than that I felt really good about the run. My legs are a little sore and tired now, which is to be expected. But I see some results and know that I'm getting stronger and faster. Heck, I almost set a 13 mile PR this morning just working out ... AWESOME!!! Project 3:09 is right on schedule!!!
... be great today!