I definitely like tempo runs more than I like intervals. Today I ran 6.5 miles, doing 24 minutes of it as a tempo run. I ran just slightly more than 3 miles in that time, meaning I was doing a sub-8 minute/mile pace. Amazing, especially since the second mile was against the wind. Ugh. That was tough, but I was thinking that race day could be windy just like that.
Yesterday was an unscheduled day off since my right knee was still tender from Saturday's run. The "experts" say to rest for a while after a race, and I figured since my long run was only 6 miles less than a race that I should probably take an extra day off. Then today for my tempo run I avoided hills and stayed on as much level ground as I could since I think it was the hills that caused my knee to feel that way in the first place. Tonight it feels okay, and I think I made the right choice in staying level. I almost stayed in and ran on the treadmill, but it doesn't give as good a workout as being outside does. And there's no wind to run against, either.
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