Bought some new shoes today. Same as last ones (Mizuno Wave Inspire 3) but they changed the color scheme. These colors looked faster so I decided to do my tempo run at the high school track this evening. (OK, the real reason is because it was dark, and there are fewer obstacles to avoid on the track).
3/4 mile warmup, then it was time for 2x3miles at around 6:55 pace. Started comfortably at 6:56 for the first 1/2 mile, then worked it slowly down: 6:53, 6:51, 6:50, 6:48, 6:44 - 20 mins 32 seconds for 3 miles = 6:51 pace. Felt pretty good, but probably a little bit over true tempo pace (heartrate was 169 at the end).
Did a 400m recovery jog at 8ish pace, got the heartrate back down to mid 150s and then set off on the second 3 miles.
Started at 6:56, and tried to stay at about that pace. 6:52 followed by 6:58 thru 1.5 miles. Then picked it up a little with a 6:45. Decided to do the last mile a little quicker and ran it in 6:31. I was very happy with that as the last mile of a 6 mile tempo. Obviously that mile was well under tempo pace, but given that I'm not doing any real speedwork just yet it was an OK substitute in my mind. Second 3 miles was 20 minutes 18 seconds = 6:46 pace.
Easy jog home for 1/2 mile to bring it up to 7.67 miles at an average of 7:15. Overall, a really solid workout.
I knew those shoes were fast.
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