It was a long, long night with the kids. No way was I getting up for my morning run.
PM- Big workout. Paul recommended 4 miles warm up, 5 miles tinman tempo pace (~6:10-6:15), 4 miles cool down. I waited till 7:30 to start but it was still 88 deg out. I carried some water and ran ~3.8 miles to the canal. The canal is 1.33 miles long with a bridge at the half way point. It is dirt/gravel and rather lumpy and uneven, plus I would be doing 180 deg turns at each end. It slows me down ~5-10 seconds per mile versus flat road. I wanted each 1.33 mile to be between 8:15-8:20, though between the heat and some sluggish feeling legs, I wasn't sure what I would get. I thought 8:30-8:40 may be more realistic. Here I go:
First .66 mile- 3:59, second 4:15 (6:11 pace for the set)- started out a bit too hard and slowed down a bit too much
4:01, 4:08 (6:07 pace)- came off the turn around very fast but didn't slow down as much. Took a quick drink at the end of this one before starting again.
3:58, 4:11 (6:08 pace)- Felt easier than the first set, but was faster. Hmm.
4:02, 3:58 (6:00 pace)- Working hard but felt good. Could have gone faster.
Overall I was very pleased with the workout. I was pleasantly surprised that I was able to maintain the fast, even pace with the heat and lack of umph in my legs on the rough trail. It is a good baseline for future tinman tempo runs. 3.8 miles cool down.
~13 miles, 1:30:24.