My marathon training plan showed a 35 minute tempo run this morning. I normally would run a tempo run at about 30 sec off pace of whatever I was training for after a 1 mile warm up, but this morning I chose to go with a tempo run as defined by Hal Higdon in his marathon training plan which says "A tempo run is a continuous run with a buildup in the middle to near 10-K race pace"
I ran the first mile at a good warm up pace, then sped it up to near 10k pace for the middle two miles, followed by a mile cool down. I was completely spent by the time I finished up the 4 mile run and got back to the office.
I had the locker room to myself when I got back to shower which was a good thing. I like my co-workers but I would prefer not to shower with them. Based on the experience I am sure I will do this again sometime soon.
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