16 Mile Long Run – 10 Mile Tempo In Between

Mile 1	7:37
Mile 2	7:14
Mile 3	7:10
Mile 4	5:59
Mile 5	5:57
Mile 6	5:55
Mile 7	6:00
Mile 8	6:00
Mile 9	5:58
Mile 10	6:06
Mile 11	5:59
Mile 12	5:56
Mile 13	5:55
Mile 14	9:14
Mile 15	9:24
Mile 16	8:50
Total Average Pace:	6:50

10 Mile Tempo (Miles 4-13) – 5:59 Pace

I had a little fun before my tempo today. During my warm up a guy decided to shadow me for the last 3/4 of my last mile. As we came closer to the 3 mile mark he decided to overtake me. So I sped up. Then he sped up. Then I sped up. Then he goes out into full 100 meter sprint mode. So I start picking it up as well. I quickly put a meter on him and then slow down to let him catch up. Then I put another meter on him and look at my watch. I’m .04 into my tempo run!  So I circle back to him and give him a high 5. Time to start my tempo, at least I got my strides out of the way! 

Sean wanted me to do 16 miles but 10 at 6:10 pace. I decided to start out with 6 minute pace and see how it went from there. It went really well. When I started out the run I was just jogging it and could see I was moving at 5:20 pace. Nice start! So I slowed it down to around 5:50 pace and just let the pace go from there. The run ended up being challenging but not difficult. The first 6 miles were a piece of cake but during miles 7-10 I had to bear down and concentrate a little more. Overall, it was a good little workout.