PM- Medium workout. Ran to the Aquatic center and met Paul- my legs were very sluggish right from the start, which was not a good sign. We ran Young Ward loop. We decided to do a tinman tempo- I wanted 5-6 miles, he wanted 8, so we settled on 6. I wanted 6:15 pace, he wanted faster but talkative, so we did 6:15 and talkative. 3 mile warmup at 7:00 pace, then 6 mile tempo. Tempo miles were 6:06, 6:15, 6:13, 6:11, 6:16, 6:13. It was lightly snowing when we started but was coming down rather hard by the end. We were rather chatty the whole tempo, which I'm sure hurt me a bit the last few miles. The first 4 miles felt good but I was definitely working. Mile 5 was harder, and mile 6 was much more difficult than it should have been.
I definitely don't have my speed yet- I am naturally an endurance guy, not a speed guy, so really have to work on my speed once I have a base. I am trying to build both right now, though my emphasis is on base. Cool down took me to 13.5 miles in 1:31:45, 6:52 avg for the run. Ok workout, but Thursday's will be better.