3 miles in 35:18
Mile 1 warm up - 12:43
Mile 2 threshold - 10:15
Mile 3 cool down - 12:08
I wore my Vibrams AND my calf sleeves. During training for our 5/1/11 Half Marathon, I incorporated speed work in to my training with awesome results. I read that Tempo Runs are used to build speed when training for longer distances. My plan is to add distance to the threshold portion of the run, working my way on up.
Quads are still sore. Stupid hills. Fortunately, my calves aren't whining to terribly loud. I think they are submitting to my Vibram Break In Torture.