Last night we finally got a good rain as storms passed through the area. This also cooled things off a bit, leaving the temperatures around 75º at 5:45am. However, even though the temps were down slightly, the humidity was nasty.
As for the workout, things got cranked up another notch today with over 100 minutes of running, including 40 minutes of tempo intervals in the middle. Here’s a rundown of the schedule…
- 30 minute warmup
- 5 x 5 minutes at 6:50 to 7:00 minute pace
-3 minute active recovery between each repeat
- 30 minute cool down
Nathan and I met at the Edwin Warner Nature Center and completed our warmup along the Harpeth River Greenway and within Edwin Warner Park. I felt a little sore from my two falls on Saturday, but nothing compared to what I was expecting. Overall I felt pretty good throughout the warmup, though I was really sweating with the humidity.
For the tempo intervals and recoveries, we ran these continuously out-and-back on the flat part of the Harpeth River Greenway behind Ensworth High School. Even with the muggy conditions I felt really good throughout, and didn’t have much trouble hitting the target pace each time. I did comment to Nathan that the coming back always seemed harder than the going out, but we were pretty consistent in completing the first two intervals with .72 total miles each, and the last three with .73 total miles each within the five minutes.
After completing the intervals, we finished up with our 30-minute cool down, which actually turned into a 35-minute cool down. We ran all the way to the end of the Harpeth River Greenway to take a peek at the construction that has been going on for some time. I had thought they were just putting in an access road to the cell tower that is back there, but instead they have built a small parking lot and trailhead for the greenway. It looks pretty nice.
In total we ran for 1 hour 45 minutes and completed 12.6-miles with warmup and cool down at an average pace of 8:21 per mile. Our average pace for the tempo intervals was 6:55 per mile, which was right on target.