6 Mile Tempo - 10 Miles Total

Jump Rope (100each leg, 5reps of 20)

3 Mile Warm Up: 7:19 Pace

15 Second Strides (60 Seconds Rest)

1. 5:30
2. 5:16
3. 5:24
4. 5:28
5. 5:36

Total Average Pace: 5:27

45 Second Stride: 5:57

6 Mile Tempo - Goal Pace - 5:30 Pace

Mile 1	5:34
Mile 2	5:37
Mile 3	5:33
Mile 4	5:28
Mile 5	5:38
Mile 6	5:21
Total Average Pace:	5:32

1 Mile Cool Down: 9:54 Pace

The only thing worth mentioning about this run is my hamstrings caused me to slow down throughout the run. I definitely was heading for at least a 5:25 first mile and then the hamstring tightened up on me so I had to slow it down. This happened repeatedly throughout the run. It's kind of funny because my hamstrings and my legs in general had been 100% healthy before this cold weather reared it's ugly head. I had even eased up the intensity and the volume over the past week so it definitely wasn't caused by any workout or fast running of any kind. The good news is the hamstrings loosened up enough for me slip in a 5:21 last mile.