Ran a 4 mile tempo on the track this morning and averaged 7 seconds per mile faster than I did on this same workout two weeks ago. Most importantly, my overall heart rate was actually a little lower and I never got over 90% max of heart rate reserve. I ran it as a progression, starting slowly and working up to 85% by mile two. Splits were 6:28, 6:21, 6:19, 6:10 (6:19 pace overall). More work to do (I always say this) but I felt strong and in control. Next week I'll probably do 16 x 400 w/ 100 jogs again and that should set me up for my race on June 16.
May Bank Holiday Radio Specials (2017)
1 day ago