Tempo–> 1st mental and 2nd physical AND since we last talked.

Yesterday I did a tempo run for the first time in what felt like forever.  Three quarter mile mile warm-up, 6 miles x 6:48 pace (varied the incline from 0-2.5% over the 6 miles), three quarter mile cool-down—> 7.5 miles total.  A running friend of mine (she wins a ton of the races around here with insane times) told me to not worry about the w/u and c/d paces… just the actual workout paces.  SO, I take the w/u and […]

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