As planned, I ran a 5 mile tempo run today in some serious heat and humidity. Totally depleted of nutrition and hydration, I pounded my way through 5 miles in the following time sequence. I must admit, I am happy with the result and continue to try and train depleted and race well fed. Here are the mile splits:
Mile 1- 7:21
Mile 2- 7:07
Mile 3- 7:06
Mile 4- 6:37
Mile 5- 6:37
The total time in the run was 34:52. It was a 6:58/mile pace over the course of 5 miles. The funny thing was, I read a new article on Runner's World this morning about tempo runs and being concerned with effort rather than pacing. I liked what I read, it made sense, and I went for it. Read the article here. The effort was there, especially based on weather, nutrition, and the last few days of running.
Tomorrow, I plan on stretching the legs out for a nice easy 6-7 miles. Also, a little old man softball this weekend. :)