Steve - 8

Track workout with the Flyers. I convinced a few other Flyers to run a 4 mile tempo run with me. One of them always runs 5-6 mile tempos on the track. He wanted to run at his marathon race pace, which is about 6:40 or so. I wanted to run 6:45 to 6:50(a bit faster than my half marathon goal race pace), so it worked pretty well. Each of us led for one mile and then he pulled away a bit on the last mile. I started getting a bit of a cramp on the last mile, but I didn't push too much and kept it "comfortably hard" instead of straining. Final time was 27:04(6:46). Splits were 6:45, 6:48, 6:51, 6:40. We slowed down a bit on the third lap but I am happy with the overall time. 2 mile warmup with 2 mile barefoot cd on the grass.