I wanted to run a tempo run today as long as my calf was feeling good. I decided to run the tempo in the morning because I figured that my calf would hold up better during the tempo if I hadn't already run earlier in the day. So, after warming up for a little less than three miles I started my tempo. The first mile was into a strong headwind (approximately 5:58), but I turned on Eastern Ave after 1 mile, and I got a nice tailwind for the next 3 miles as the wind was blowing from the Southwest, and I was heading West and North. I don't really have accurate splits for the wind aided miles, but my average pace per mile was about 5:05. I turned onto Tropicana Ave just past the 4 mile mark, and I hit the headwind again for the last mile. I pushed this mile harder than the others since I wanted to finish strong, and I closed with a 5:33 for the last mile. Total time for the tempo was 26:46 (5:21 pace). I was happy with this, as I felt the headwind and tailwind canceled one another out pretty well despite having more tailwind miles than headwind miles (it felt like the headwind was stronger than the tailwind as the wind was not blowing directly from the Southwest, but seemed to be more of a WSW wind, although that may have just been my imagination). Anyhow, my workouts over the past couple months have made me feel good about my fitness, and this workout gives me confidence heading into the marathon I am running in Illinois in a couple weeks, knowing that I didn't loose anything last week when I did not get much quality mileage in due to the calf issues. I am also encouraged by the practice I have gotten running in windy conditions (Illinois can get windy) as I feel that I can run well in the wind as long as I get a matching tailwind too (loop course... check!)
I finished running to school after finishing the tempo, and ended 8.6 miles in 54:57 PM: I ran home from school, finishing 8.6 miles in 1:01:28. The wind was nasty on my way home. Luckily, I only had a nasty headwind for about 3.5 miles, while the rest was tailwind.
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