Tempo Run

Today: 7 miles

Week: 7 miles

Workout: Warm up around lower loop. 5-mile tempo run from 72nd & E. Drive. Cool down around lower loop.

I planned to take it easy since I did a 10-mile on Sat. and 14-mile yesterday. But I felt good and ran 32:34 for the tempo (6:31/mile).

Wednesday, September 2, 2009

Today: 10.5 miles

Week:27.5 miles

Workout: 4.5 miles on the bridle path, and a full loop of Central Park with WSY, the last 4 miles at short tempo pace, about 6:10/mile.

I ran the bridle path at 8:00/mile. I didn't expect to do the WSY workout at such a fast pace. But I was running with Farbod, so it ended up being pretty fast. We were probably doing close to 6:00/mile on the last mile, around the lower loop.

Afterwards, we went to an open bar on the Upper East Side, the first of many open bars this month.

Tempo Run

Today: 10 miles

Week: 25 miles

Workout: 4 miles from 63rd St on the west side of Central Park, around the lower loop to Engineer's Gate, across the bottom of the reservoir to West Drive and back to the YMCA, 1 mile warm up with WSY to 81st Street, 4-mile tempo run around the top of Central Park to 72nd Street Transverse and East Drive, 1 mile cool down around the lower loop.

I ran the first 4 miles at 7:30/mile. I did the 4-mile tempo in 26:42 (6:41/mile). But the first mile was probably close to 7:30-7:45, and the last 1.5 miles was probably close to 6:00/mile. I ran first mile of the tempo run with a group, the 2nd mile of the tempo run by myself, and the last two miles were done with Bruno, or chasing Bruno. I felt great on the tempo run despite the humidity and quick pace.