25 July 2024 3-Mile Tempo Run

 Goal: 3 Mile Tempo Run at 9:09/mile



https://en.wikipedia.org/wiki/File:Metronome_M%C3%A4lzel_1.jpg

FAIL

On the heels of yesterday's speedwork, today's goal was to run three miles at marathon pace of 9:09 per mile.  I selected what I thought was the flattest part of my local run.  

Actual miles were 10:03, 10:34 and 10:39.  Total elevation climb was 322 feet.  Grade adjusted pace was 9:57.

Obviously, this isn't going to do it.  Part of this, I think, was trying to maintain tempo while gaining 110 feet per mile.  Part was still accommodating to increasing mileage.  Most of it is because I'm actually slow.  

Plan

  1. Swap the route to the Carnegie Route
  2. Swap the day for Tempo Run to Friday.  I don't know why I decided to put speed work and tempo runs back to back and then do two easy days back to back prior to my long run but this doesn't make sense.

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