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River Path progression tempo

October 8, 2012 (Afternoon)

Exercise Type: Run

Comments:
Ran after work. Was undecided what to do for a tempo. The stride's felt great in the track sessions, but not great on the tempos. So I decided to ease into it.

Started off easy the first mile onto the path, then slowly cut down, using the 1/4mi markers, taking splits occasionally:

1/2: 3:15
1/2: 3:05
1/4: 1:31
1/4: 1:28
1/2: 2:53
1mi: 5:48
random (crossing river): 2:40 (<1/2mi)
1/4: 1:29
1/2: 2:53
1mi: 5:49

Felt *pretty good*. Still hard to "keep the pelvis" open - I so badly want to flatten my back, but that robs me of all my speed. So I worked on "opening"/extending low lumbar, but keeping the trunk going forward. Just under 4.25 for the tempo.

Thought about going longer, but stopped at the bridge. Felt energetic but the legs were flat from...nothing this weekend. Jogged easy 7:20s back to the APT.

Good, fun yoga class tonight. Chelsea is purple bun hugger shorts beside me doing yoga poses = wonderful! :)