After the CIM, I have the new goal of running 10 second faster
for my 10k, half marathon race and Marathon race. So I decided
to run a little bit faster now.
Got up around 5:15AM. Meet the group at 5:55am. Not many
people today. Tiffany and Mark will run Boston. And Tiffany
just started her 18 week plan. Her average weekly mileage is 55
miles. Mark did not start yet. Since he runs a lot, and he said that
he would just add some long runs.
And we started at 6am. Warm up for one mile, and ran 5 miles
with Mark. I thought he would run pace of 7. But he did not,
so I still could follow him and finish the tempo run together.
According to Hansons Marathon Method, we should run a cool
down after tempo run. So I ran another 1.5 miles afterwards, with
most of time running around the bond. Here are the splits(not bad):