PM- I'm doing a Thanksgiving 10k and haven't done anything faster than 6:00 pace since SGM, so I figured I should do a little workout today. The plan was 2 miles warmup, 2 miles tinman tempo, 3x800 m w/ 200m rest, then run home. I met Paul at planet walk. We started talking about football so much that we completely forgot to start the tempo till we were .5 mile from the track, so we did a very mini-tempo. For the repeats, I simply wanted to be sub-6:00 pace and to get faster with each one. They were rather slow, due to my easy goals plus lack of warmup. First one was ~2:55 (no official time), then 2:54, then 2:53. We were carrying on a very regular conversation the whole time, so weren't really working hard, though we were breathing a bit. The next two were both 2:49 and still weren't too hard. On the last one, we started off quicker and Paul really picked up the pace with 300 m to go. He ran 2:34, I ran 2:38. Felt good and pretty fast, but not strained at all. Ran Paul home, then wound my way home. Total was about 10 miles, 1:08:34.
Mission accomplished for the workout- just tried to pick up the pace and keep my legs fresh for my 10k.