Since I failed miserably last week on my planned tempo run, I figured I'd try again last night. After throwing on my work-out clothes and walking out the locker room, I saw Hottie Trainer. He smiled and waved at me, which always puts a little extra pep in my step.Alright, good sign.
I felt strong with the warm up mile at 5.5 (11:00 minute/mile) and was just pretty glad I was able to run one mile without stopping, unlike last week. I had read an article recently that said the ideal leg turnover pace was 180 per minute, or 90 per leg. To count your turnover, you count every time one foot hits the ground for 15 seconds, then multiply that number by 4. I counted 17 at this pace. That's only 68. Boo. Maybe my faster pace would be better.
I then upped it to 6.1 (9:50 minute/mile) and planned on staying at that speed for the next two miles. Again, I counted my turnover. 19 at this pace. That's still only 76. I need to get that 15 second turnover pace closer to 22 or 23. So somehow, I need to add 3 or 4 more steps in 15 seconds.
Anyway, I was feeling pretty good running 6.1 for the second mile. And then I started getting tired in the middle of the third mile. I kept yelling at myself in my head, "Finish strong! Finish strong!" Pretty soon that turned into just, "Finish! Just finish!" I made a deal with myself. If I could just finish out the third mile at 6.1, I wouldn't even have to run the last cool-down mile. Yep, that worked. Done.
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