4 mile tempo

It will be interesting to see if I have improved my running by any amount. These tempo runs and speedwork are definitely hard work. I'm hoping the results will be quite evident. Today, after walking Charlie, I ran a grand total of 6.71 miles: 1.33 mile warm up in 12:04, 4.04 mile tempo run in 30:28 for a pace of 7:31 (goal pace was 7:51), and 1.34 mile cool down in 11:47. Once again, the thing about my pace. I'm glad that I can keep it up at a faster pace. And I did survive the run ... at least no limbs are visibly missing. Keeping the pace for 4 miles is very promising for the upcoming 5K races.

I was wondering as I was running how giving blood next week will turn out. The last time I gave blood, they just about had a problem with my pulse being between 40 and 44 beats per minute. Ok, that is slow. But it's strong, right? Hopefully the coffee will get my blood pressure up enough to be acceptable.

Planning for next year's half marathon had me a little bit concerned. Yes, it is at least twice as much distance as I have run before, so of course I have to up the mileage. Kind of cool how I figured out to use the Brukner Run Wild 5K as part of my training/long run. The most interesting thing will be to see if I can keep up the regular running right up to the race. This will be a test of my ability to run through the winter. Or maybe I'll join that Anytime Fitness to help out ... just in case all the spiders are right about how hard this winter will be. I'll just take each day and keep plodding on .....