Run

29 Sept

Run AM: 3.5 mi
Run PM: 11.4 mi
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Run--Since I was supposed to run 3.5 miles yesterday, I just did it this morning since I usually do my runs in the afternoon. I just pushed the short run back a few hours, that's all! The PM run was 1.7 mi WU, 3 mi MP, 2 mi tempo, 3 mi MP, 1.7 cool. Here are the splits (half mile):

Marathon Pace
3:57
4:04
3:57
3:55
3:55
3:52

Tempo Pace
3:31
3:32
3:37
3:33 (doesn't seem like much, but I WORKED for this one)

Marathon Pace
4:09
4:02
3:58
3:59
3:57
3:43

It looks like I slowed during the tempo part, but the first mile was downhill and then I had to come back up. I worked HARD for those last two splits. The rest of the MP splits were also uphill on the way back home (Capital Crescent Trail). I wanted the MP to be between 8:00-8:10 and the tempo to be ~7:30. My legs are pretty tired from the past few runs. Only 2 more days of running!

Fun--Here are some more pictures from Oktoberfest. It was so much fun hanging out with my dad and the German folk! I am totally motivated to work an embassy job, overseas assignment, or joint assignment. I had a great time.

Crazy dude playing an anvil with hammers

Chug it down!

Deutche Beer!