Unplanned Tempo

AM - Easy 4

PM - I had originally attempted to do a tempo tomorrow afternoon but I ended up doing one tonight. It happened tonight simply because I was pissed at how slow I was going on my medium 9 miler. I came through 4 miles in low 27s, and after that I just gradually picked it up until I hit 4.5 to 5.5 in 5:30. At that point I realized it was too late to shut it down so I just went with it and I ended up doing 4 miles in 21:33.
The positives for the workout was that I ran it 10 seconds faster than 3 weeks ago, and this time I did it in trainers as opposed to racing flats. My goal is to get the 4 mile tempo down under 20 minutes a few months from now...we will see how that goes.


Clinton and Obama...how will they perform when the pressure is on?
http://www.politico.com/news/stories/0507/4155.html