So, I've been struggling most of the summer with running and haven't done hardly any speedwork. This morning I did attempt a 5 mile tempo workout. I did 1.5 warm-up from Three Falls over to 400 South in Hurricane.
34:17 (6:51 avg)
Ok so overall, pretty slow splits, but I guess you have to start somewhere. Also this tempo course is pretty much flat there is a slight hill in the middle of mile 2 and most of mile 4 is a minimal uphill climb. The last mile has the most downhill and typically should be the fastest.
20 minutes on the exercise bike.
So I'm going to plan to do this tempo route pretty much every week until the St. George Marathon. I only really have two goals for the marathon run under a 3:15, so I can Boston Qualify again and enjoy the race.