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4 mile Tempo Run: Mile 1 (warm-up)- 9:55, Mile 2- 8:54, Mile 3- 8:32, Mile 4 (cool down)- 9:21.
My goal for tonight’s tempo run was to warm up for a mile, drop the pace for mile 2, even faster for mile 3 and finish with a cool down mile. I tried to gauge my pace by level of exertion. I wanted mile 1 to be a 5 out of 10 on the perceived exertion scale, mile 2 to be 7/10, mile 3 to be 8/10 and mile 4 to be 5/10. I secretly always worry a little that I won’t be able to hold the pace once I pick it up to start the speedy part of a tempo run. In this case, positive pressure helps me really tune into my body and dial into the right level of exertion. This run felt GOOD.
On a side note, Rihanna and Jay-Z definitely helped me kick this run up a notch. “Run This Town” came on my iPod right as I turned up the heat to drop the pace and I couldn’t help but answer the question, “Who’s gonna run this town tonight?” with a loud, “ME!” Yes, I am that silly. And yes, I need to apologize to any of my neighbors who heard my random yelling.