Tempo, Trick or Treat!

Friday night’s Tempo night. I was planning 10 miles but with Trick or Treating on the agenda I only had time for 8 miles. The plan was 2 miles at 8 minute pace, 4 miles at sub 7 minute pace, 1 mile at 8 minute and the last at 8:30.

Usual location on the beach path, it was overcast, cool a little humid and pretty empty, although I did meet my wife, who was also running, at my 2 miles mark (her six mile mark; she has a half marathon in December), a quick chat and I was off of my tempo section: the miles rolling by pretty quickly I managed to surprise a few cyclists who were pootling along. At the 4 mile mark I stopped stripped off my shirt and headed back, another 2 miles rolled by as I huffed and puffed getting more and more odd looks, I hit the 6 mile mark and started to put on the brakes and finally just eased into the last mile. As for the results well a picture is worth a 1000 words but it was pretty much on point of the four tempo miles the fastest was 6.46 and the slowest 7.04, just over my target , my other miles were pretty much where I wanted them to be pace wise. Here are the digits for those who need to know:

Afterwards I jumped in the car and headed straight to my son’s best friends house met my wife and we all went Trick or Treating, my son amassed a life time supply of candy…but that’s the point right!

Today it rained…a lot, thunder, lightening the whole nine yards, me thinks the trails might be a bit muddy tomorrow. I am meeting another member of the TRC an hour before the main group, at least it should not be too hot!

There’s still time to enroll in Swap-Beat and don’t forget to send me your starting weight by Monday morning and the item to swap. I’ll add a page with all the swag on it when I get a second, oh yeah and don’t forget the clocks go back tonight unless you live in Arizona or Hawaii.