I ran a 5 mile tempo this morning on a 2 mile section of trail that has markers every quarter. The trail is rolling with a net downhill going out, and a net uphill coming back. Today there was some headwind going out so it negated any benefit from the downhill, and didn't really help on the uphill sections. My goal was to start out relatively relaxed at about 5:30 pace, progressively speeding up as I went. Everything pretty much went according to plan as I had half mile splits of 2:44, 2:45 (5:29), 2:41, 2:45 (5:26), 2:46, 2:40 (5:26), 2:42, 2:41 (5:23), 2:37, 2:31 (5:08). Total time was 26:52. Overall I am happy with the tempo. I was a little slower than I had planned on miles 3 and 4, but I ran mile 5 a fair amount faster than planned, so I was right about where I wanted to be. Total of 12 miles for the run in 1:18:53. In the afternoon I helped another student out with her research study and ended up running about 3.5 miles extra, all at 8:00 pace on the treadmill.
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