Tempo Run

4 miles / 46:11

Mile 1 - 12:10

Mile 2 - 10:48

Mile 3 - 10:45

Mile 4 - 12:20

I had a little recovery jog in between miles 2 and 3, so the average pace is a bit elevated. I'm happy with my "comfortably hard" pace, and hope to continue with the tempo run on Mondays. Wore the Vibrams, a little difficult today - considering I just ran 5 miles in them on Friday. My left calf protests more than the right, for some reason. Calf sleeves = yes, new cute purple hat = yes.

Considering making the full conversion to the minimalist running. I've tried to run in my Mizuon's and they always feel like bricks strapped to my feet. Look out, calf muscles...this might be a long few weeks!

Tempo Run

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.