As soon as I hit the split button to end the tempo portion of my run last night I knew it had been a great workout. I ran close to the same route I did two weeks ago for a tempo run but this time around I felt stronger, more in control and definitely faster. I again ran by feel, but sometimes you just know when everything is falling into place. I couldn't wait to get home measure the route.

Just as last time I warmed up for a little over mile. Unlike the last time I made a mental note of my starting point and hit the split button on my watch. I sped up and tried to run at a controlled pace that was somewhere around 6:25. The tempo portion is mostly rolling with one major downhill followed immediately by a big uphill (similar in incline but slightly longer than St. Georges in Fairmont Park) about 1.5 miles in. I was hurting a bit at the top of the hill so I slowed the pace to take a slight breather. Continued on my route across Germantown ave into East Chestnut Hill and the turning north at Crittenden Ave. The turn over of my legs was telling me that I was moving along well and that my pace was increasing. My lungs were telling me to give it more gas but I continued to hold back.

I felt great, like I could have kept this pace up for 10 more miles. The time was flying by and with 10 minutes remaining to reach my 32 minute tempo goal I pushed the pace a little more. Finished up 5.2 miles in 32:26 for an average pace of 6:15. Faster than a couple weeks back when I ran somewhere around 6:25 pace. It was also easier this time around and the run got faster as it went. If I would have added another mile I am sure the average pace would have dropped slightly. So, overall, a great workout.

Tuesday monring. An easy run around Chestnut Hill. 5.2 miles in 40 minutes.

This Sunday I plan on running the Northeast Road Runners 10K which starts at LLoyd Hall. I haven't run a 10K since November 2005 and my PR at the distance is a little weak at 38:43. If I am running like I ran last night I think I have a good shot at going 37 minutes. That will be my goal.