Today's scheduled workout - 1 mile warm up, 2 miles tempo pace (tgt 10:09-10:39min/mi), 1 mile cool down
I decided to do this solo in the morning vs. later with the running group. I also decided to bring the ipod for inspiration. This morning's album was Business Up Front Party in the Back, by Hawk Nelson. What, you've never heard of this album? I'm shocked (yes, I'm being sarcastic, I don't expect any of my readers to know this group).
miles 1 - warm-up. Main goal, do *not* sabotage the tempo portion by running the warm-up too fast.
warm-up mile pace - 12:05.
mile 2 - Time to get serious and pick it up a notch - tempo pace - yikes - get inspiration from song Supersonic
Let go of urself
It'll be good for ur health
Don't care who watches
You g'on take it up a few notches
Pace - 10:09 - Yeah, baby! That's what I'm talkin' about.
mile 3 - No rest break. Keep moving. Hold that tempo pace. Get inspiration from song Numb
Find myself in tune with the groove
I can't stop, uh, I gotta move
Pace - 10:19 - Yay me! I nailed it!!
mile 4 - cool down. Walk some if needed. No rush. Celebrate victory
Just for grins, I added an extra half mile, just because.
pace - 13:35 Works for me.
Now I need to rush through a shower, get ready for work, but first...get son registered for his senior year at high school. They grow up way too fast, people.