Steve - 7

Track workout with the Flyers. Opted to do a 4 mile tempo run instead. My goal was to run 6:40ish pace. I was running with a fellow Flyer and he picked it up in the final 2 miles. I let him go a bit but I sped up as well. Closed the final lap in 1:30. Splits below. I'm going to guess that this is the fastest 4 mile tempo I have done. Not sure how meaningful that is. The effort was comfortably hard. It definitely would have been tough to keep those paces in the final 2 miles going solo. I did push a bit on the last 400. I'm planning on running a 5k on April 3 in Carlsbad. It's a pretty badass race. It's really competitive and typically has an elite field. It should be a great opportunity for me to get close to my 5k pr of 18:17 or maybe even surpass it. I'd be happy with close to 18:30.

2 mi 17:56 wup
4 mi tempo in 26:13 (6:39, 6:40, 6:32, 6:22) Avg: 6:33/mile
1 mi 9:44 cd