Today I did my first tempo workout on the road in a couple of weeks. After a 20min warm up I did 2x10min tempo with 3min easy between adn then 10mins of 60sec on/60sec off then a 20min+ cool down. I had thought about doing 3x10min but after two I decided to mix it up on the last 10mins. Part of the first one was on a gradual downhill and the second was flat with many turns. I averaged 5:30-5:33 pace for the tempos and a little faster for the 60sec pickups. Overall a good workout for how my legs were feeling.
Tuesday AM: 4miles
PM: 12miles( 2x10min tempo 5:30pace 1x10min of 60sec on/60se off)
Tentative Race Schedule:
March 22nd: Human Race 8k
April 4th: UWRF outdoor meet 10k
April 25th: Get in Gear road 10k
May7th: TCM 1 mile
I may add one or two track races in there. I would like to run a 5k and another 10k on the track.
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