Tempo Friday

I had been itching to get outside for a workout.  It’s been a while since I’ve had some time off from HS practice, so this week I had the opportunity to meet up with Tim and get a good run in.  We started with a 2 mile warm up, followed by drills and strides.  I changed shoes (into racing flats) – to prepare my calves for the racing that they will be doing in the near future.  Off we went.

Here are the details of the run, although they aren’t accurate because I forgot to turn off my watch after the tempo.


Splits Time Cumulative Time Moving Time Distance Avg Pace Avg Moving Pace Best Pace Calories
1 5:48.2 5:48.2 5:44 1.00 5:48 5:44 4:52 115
2 5:45.1 11:33 5:46 1.00 5:45 5:46 4:54 116
3 5:33.1 17:06 5:32 1.00 5:33 5:32 5:06


I’m happy that I can run mid 5:40s in February in 25 degree weather.  I’ll take that any day! I also took some videos so I can show everyone what my form looks like.  Here’s a screen capture – there’s much more to come!

Working on knee drive and good form after my tempo run.
Working on knee drive and good form after my tempo run.

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Location Cherry Hill, NJ E-mail trainwithmarc@gmail.com Hours Weekdays: 3-10 pm; Weekends: 7 am-10 pm
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