Tempo Runs and Triathlon Training

This morning was a 5 mile run with 3 mile tempo in the middle. I was running with a fast group and it was a tough morning. I like running with them because it really pushes me. Each mile gets progressively faster. We started with a 7:01, then 6:55. The last mile was a 6:47 pace and proved to be too much for me to hold. I slowed to a manageable 7:20 pace and finished the 3 miles. The last cool down mile was nice and I was ready for it. I feel like the speed work is starting to push my speed up a bit, so it feels good and hurts at the same time.

I feel pretty good about my race this weekend. It is a local sprint triathlon with a 1/2 mile swim, 15 mile bike and a 4 mile beach run. The run on the beach is tough. There is always some soft sand to deal with. I'm hoping to pass a couple of the guys that always seem to edge me out on the run. This is the last local race, so I would like to do really well. I have lots of friends racing this weekend so it should be lots of fun.

I'll put up a report after the race. Happy training to everyone.