Well, I did it. The longest tempo run I've ever done. Last year in the marathon program I completed the tempo runs as far as the mileage goes, but could never do it in the time I was supposed to. So I guess they weren't really tempo runs. This year I am determined to complete them in the time I'm supposed to. It's my real weak spot (well, one of the many) and I can't believe I am able to do it. I ran 8 miles at tempo pace and the first 4 felt pretty good. I resisted the urge to turn up the speed a little knowing that I still had quite a ways to go, telling myself that if I still felt good, I'd do it at the end. Between miles 6 and 7 were pretty tough but I pushed the speed up for the last mile and made it! My knee didn't hurt although it was still tight. I stretched really good afterwards and iced it.
8:30 ate Kashi blueberry cereal and milk and vitamins.
11:00 ran and drank 12 oz. accelerade during the workout.
12:45 drank Edurox R4 to recover. (1-1/2 scoops)
1:30 ate leftover cashew chicken and rice
11:00p.m. quads are really sore and IT band has been hurting all night. Janz rolling pinned it and I took ibuprofen before bed.
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