Tonight's tempo run was...in a word, HARD.
Running in my new Mizuno Wave Elixers for the first time, I laced up and headed out the door as soon as my work day ended. Today called for 11 miles total with 6 miles at tempo pace (!). Yikes.
The most I've done to date was 10 miles w/ 5 miles @ lactate threshold/tempo pace about 10 days ago. Tonight proved to be a challenge no doubt.
I used the first 3 miles as a warm-up, then picked up speed to tempo pace and held it for what seemed like an eternity (target pace: 7:49 - 8:10). The last two miles of it, I thought I was going to collapse. But I made it through all 6 and then mercifully, was able to take the last two miles to recover on the route back home. 11.02 miles completed.
Here's what it looked like mile by mile:
Mile 1 - 9:08
Mile 2 - 9:29
Mile 3 - 9:36
Mile 4 - 7:32
Mile 5 - 7:54
Mile 6 - 7:34
Mile 7 - 7:38
Mile 8 - 7:45
Mile 9 - 7:01
Mile 10 - 10:55
Mile 11 - 11:29
After taking a shower, it's now time for pizza and watching the first Presidential Debate on tivo!