I met up with Jon and Ben to run the 8 mile tempo course in Ogden. We ran a 3 mile warm-up then got started on the beast.
My miles were 5:31, 5:35, 5:32, 5:33, 5:39, 5:33, 5:38, 5:29
I started out a little quick but then settled in to a solid pace. Ben came up about mile and half and we ran together up until mile 3 and then ben had to stop to go to the bathroom. I stayed strong and realized that I struggle with the miles 2 through 4 and that is where I shut down mentally. If I run with someone during those miles or realize those are crucial and I need to push through those then I will improve and get faster.
I averaged 5:34 pace for the entire tempo run. I was very happy with this performance. I am slowly getting faster and more fit.
We ran a mile and half cool down then I decided to do hill repeats. I have been reading a few different things that elite runners do and I read that mixing up 2 different speed runs brings great benefits. I ran 3 200 meter hill repeats and than another one down the hill. The repeats were 32, 35, 37. They were not fast but I was going as fast as I could. I know they will help, I will continue to mix things up to see what helps me to improve the most.
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