I did a 10 mile tempo run last Wednesday and the schedule called for 8 miles today at race pace. As the temp was down and the tempo runs have been a bit on the quicker side, I figured this run would be a bit faster. I met Mike S. right at the start and he rode the 8 miles with me. We spent the hour talking which made this work out much harder than last week's. Both the 10 and 8 mile tempo runs were supposed to be at 6:52 pace. But as I've been slacking on the quantity of my workouts lately, I feel it's that much more important to stress the quality of the workouts I do get in. I averaged 6:40s for the 10 miler and 6:30s today for the 8 miler. Like I said, the 10 seconds per mile definitely felt harder than it should have been that I was talking the whole time. The speed of this work out wasn't one of those that fit into the saying that if you can't carry on a conversation while running, you're going to fast.
I did 8 miles in 52:03 with an average heart rate of 172. That approximately 90% for me. That's definitely a bit high, but as I've been too busy to work out too frequently, there should be plenty of recovery time built into my schedule.
I also heard from John A. today. He ran a 10 mile tempo today at 7:14 pace. He is shooting for a race time of 3:10. That's puts him right on track. Given that the race is easier than the course he ran today, he will go just fine.
Boston qualifiers, here we come.