7 mile tempo

I had a solid workout today on the W&OD trail. The plan was to do a 7 mile tempo with 4 miles in 5:40, 2 in 5:20, and 1 fast but controlled. That is definitely not what happened...

I did the 7 mile portion as an out and back with the last half into a fairly stiff headwind. I had no idea I had a tailwind on the way out until I turned out around and cursed the wind. I still managed to get in the 7 in 38:47(5:32 pace) with the following crazy splits: 5:17, 5:29, 5:49, 5:42, 5:33, 5:34, 5:21.

I am extremely pleased with how the workout turned out. To hit 5:32 pace in those conditions was impressive. I was grinding the last mile into the wind and hit 5:21, that gives me a good idea of how much the wind really affected me.

Thats it for the rest of the week as far as workouts go. I am going to take a few easy days with a long run this Sunday.