tempo

mainsite rest day. thankfully. needed it. body is feeling it.
needed to get some tempo running in and this was the perfect morning for it. was looking at maybe 10k as the outside goal.
warm-up
1/4 mile jog to get loose

tempo run
set treadmill at 2% grade and at a 9:10 pace and just let it go.
first 5 k wasn't so bad but started to watch the clock after that. can be difficult on the treadmill to stay focused on the task and not on the time. it starts to get into my head. much more than outside.
called it a quits at 5 mile mark. did a 1/2 mile cool-down.

felt ok. not great and not that bad. just ok. like i said sort of lost the inspiration at the 3 mile mark and slogged thru mile 4 and then upped the pace a bit for the last mile. more as a distraction than anything else.

basically need to incorporate some more longer tempo runs into the routine. need to condition the body and mind. will be adding some of the crossift endurance workouts into the menu as well as maybe a few other running focused workouts.

haven't been on the bike in a long while. no inspiration to put it on the trainer. once it warms up a little i will get the road bike out and put some mileage in. it will be a nice distraction. maybe get some commuting mileage in next month. very dependent on temps. tough when its 14 degress. need to get closer to 30!!

back to mainsite tomorrow. maybe a heavy day? that would be cool. guesses? how about heavy deadlifts? thats my prediction today. we'll see if it pans out.