Tempo Run - 6 miles

Today was another gorgeous day, and with it, another fabulous run! I'm learning to appreciate the nice weather as it comes, because lately it's just been so erratic. The rain's supposed to be back tonight and last straight through Saturday, when I have a 14-mile long run. In the meantime, I'm enjoying the weather, for soon it will change.

I seem to be having trouble during tempo runs to keep the warmup as a warmup. Come to think of it, I always have trouble not pushing it durnig warmups! Today's plan was to run 1 mile slow, then 5 miles at tempo pace. In the end, I ran it too fast, walked a bit in the middle miles, then pushed it at the end.





Splits
Mile 1: 9:18/mi
Mile 2: 9:13/mi
Mile 3: 9:32/mi
Mile 4: 9:59/mi
Mile 5: 10:14/mi
Mile 6: 8:53/mi

6 miles, 57:11, 9:32/mi average, 734 calories burned

I walked the rest of the way back to work, ending 6.2 miles in 1:02. It's nice to be able to run 6 miles in under an hour again! Endurance obviously needs some work.

From Twitter 02-24-2010

• 03:03:44: New post on my blog: From Twitter 02-23-2010: 00:30:59: MapMyFitness.com: Completed Stairclimber. 409 (kcal). 00:4... http://bit.ly/caRBOQ
  
• 07:09:40: Wt: 175, RHR: 51, BF: 17.2% #myhealthstats #fb
  
• 07:31:11: I'm at Tower Mart (4217 Arboga Rd., McGowan Pkwy, Olivehurst). http://4sq.com/7CHyek
  
• 13:34:59: listening to "Pink Floyd - Bike" ♫ http://blip.fm/~ln3wz
  
• 13:59:48: I'm at The Gym (9844 Business Park Dr., Sacramento). http://4sq.com/4osLNq
  
• 15:26:23: RT @trainman74: Set the DVR now: TCM running Airplane!/Zero Hour (former is parody of latter) back to back next Fri (3/5).
  
• 16:31:49: How wonderfully bizarre... someone here at work printed Rainbow Racing System's "Guide For Race Directors". Nobody knows who it was. #fb
  
• 16:39:19: Did a weights workout for 24 mins and felt good. Warmup, w/45lb barbell, 3 sets of 5
  Overhead Barbell Squats
  Barbell... http://bit.ly/9ubp03
  
• 16:42:08: Did a elliptical workout 3.15 miles in 33 mins and felt good. Watching standup comedy with the sound turned down rea... http://bit.ly/9mN0i2
  
• 20:09:36: It appears Microsoft Security Essentials hasn't been told that the Malicious Software Removal Tool isn't malware. #fb
  
• 20:10:46: It should also be noted that the executable for Malicious Software Removal Tool is MST.EXE. It pities the fool.
  
• 20:10:54: well I screwed that one up
  
• 20:11:04: MRT.EXE pities the fool.
  
• 20:32:47: Tonight we're gonna rock it tonight!
  
• 20:37:15: http://twitpic.com/156sr7 - I actually owned this album. @hellasound @nturnage
  
• 20:38:48: http://twitpic.com/156t20 - ...and this one. @Hellasound @nturnage
  
• 20:39:58: http://twitpic.com/156t9w - But in 1976? THIS was my favorite.
  
• 20:42:39: Say what you will, but those early excursions into music were important. They were ther first ones *I* wanted. Gave my mom a list.
  
• 20:43:04: The K-Tel album was great because it was a really wide variety of styles. Good times.
  
• 20:49:38: http://twitpic.com/156vcp - Wow, I almost forgot this one. "Hey, Mister Custer, i don' wanna go."
  
• 20:51:13: http://twitpic.com/156vny - I WANTED this one, but my mom bought the other. Moms. ;)
  
• 21:57:57: New post on my blog: Rainy Days & Intervals: Rain, rain, rain. Rain, then rain, and rain some more.I did interval... http://bit.ly/bRa7HS
  

Tweets copied by twittinesis.com