Tempo Run. 4 miles in 31:06. 7:46 AP.
I ran 1 mile slow to warm-up, then 2 miles at tempo pace/effort, and finished with 1 mile slow. There were minor stops on the tempo section (lasting 2-7 seconds) due to crossing streets, so it wasn't a true sustained effort. My tempo pace according to the Daniels running formula is just over 7:00. That was my goal. So hitting 6:30s fairly easily, and knowing I could have sustained that effort for another mile, is promising. I really feel like I could run a sub-20:00 5K right now. Awesome sauce.
Route: Concordia and back
Mile Splits: 9:00 (w/drills), 6:30, 6:37, 8:59 (w/drills)
Weekly Goal: 8/24
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