Tempo Run 2.25.13

After my epic fail last Monday, I had a great day today.  Went 6 miles, but it was a tempo run, so I did a 1 mile warmup and 1 mile cool down, and 4 miles at "race pace."  Here are my stats:

6 miles (stopped recording at 5.58 mi) 59:03
Mile 1 - 11:23 min/mile pace
Mile 2 - 10:54 min/mile
Mile 3 - 9:58 min/mile
Mile 4 - 10:09 min/mile
Mile 5 - 9:41 min/mile
Mile 6 - 11:30 min mile

Felt good about it - the 4 miles in the middle were hard - really hard.  Its good to know that my "hard" pace is right around 10 min miles.  After finishing 5, i slowed way down to jog the last .6 miles before walking the rest of the mile.  Felt like my 11:30 mile pace is one I should be able to keep up for a while, so I'll try to run at that slow pace on my slow/long run on Wednesday.  Specifics about my morning:

• Ate breakfast 2.5 hours before the run - had multigrain oatmeal with almond milk and a half of a banana
• Drank at least 1 liter of water this morning - making sure to drink at least 8 oz a half hour before the run
• No caffeine, and no prep energy (no gummies, 5 hour energy, gatorade)
• Measured out 4 oz increments on my water bottle, so I knew that every 15-20 minutes I had to drink 4 oz.  
• Started running at noon.  I would try next time to wake up a bit earlier so that I can start earlier.  
• Ate a fajita burrito with egg for recovery lunch - yum!