4 Mile Tempo

Time: 90:35
Distance: 14 mi.

Target: 4 miles in 21:15 (~5:18 pace)
Workout: 5:15, 5:17, 5:13, 5:02 - 20:49


The Cardozo High School track and view towards downtown DC

First workout of the cross country season! Couldn't have been a more beautiful day. Was a bit worried before the workout because yesterday's ankle pain has moved up to the inside of my inside calf, but after two miles of warming up it seemed like it was getting looser rather than getting tighter. Nick is in town, and I convinced him, Seth and Colin to come down to the Cardozo High School to run around a little bit. They ended up jumping in for some "pacing by committee" which was nice and made it more fun... a bit of a high school running reunion. I stayed focused though and felt very good the whole way, despite being up late picking up Nick from the bus stop. Left calf very tight afterward, but tried to ice it and keep it loose. In total had about a 4.5 mile warmup, 4 mile workout, and 5.5 mile cooldown.