My Run, My Tempo

My run today: An 8K tempo run on the treadmill (that's 5 miles for the metrically-challenged). Here's the details of my tempo:

1. 10.5 minutes/mile for 1.5 miles
2. 8.5 minutes/mile 1 mile
3. 10.5 minutes/mile for .5 mile
4. 8.5 minutes/mile for 1 mile
5. 9.5 minutes/mile for .5 mile
6. 10.5 minutes/mile for .5 mile
   (.25 mile @ 0%, .25 mile @ 4%)
7. 5 minute cool-down at 4.7/3.7 mph
   
8. 2 minutes stretch
   

After the second segment, my heart rate rose way above 170 BPM.  Nothing to worry about...I just kicked it down a notch in the third segment and cruised the rest of the way.

Tomorrow, I might run outdoors with a friend who needs motivation.  Hey, could this be my first client?

For more info on training programs, go to RunnersWorld.com, click on the "Tools" link and then click on "SmartCoach" (go directly to SmartCoach now).