Tempo run training

I'm really beginning to like Tuesdays, when I usually run a 6-miler with the gang from Lukes Locker.

But lately, I've been mixing a tempo run in with the run

This morning: warm up for about 13 minutes

Then 20 minutes hard, but not all out sprinting (I covered 2.97 miles in this time period, a 6:44 mile)

Then a 15 minute cooldown.

During the 20 minute hard part, I spent a little more than 11 minutes over 90 percent max heart rate. It was a hard workout and I was definitely ready to stop at the end, but I could have run another mile at that pace if I had to.

I seem to be steadily improving with this run. The first time I did it, on Aug 14, I covered 2.85 miles in 20 minutes. Two weeks ago, I covered 2.91 miles in 20 minutes, and today of course was 2.97.

At this rate of improvement, I'll be able to cover an entire 5k in 20 minutes by the first of October.

Today's pace would have given me a 5k time of 20:51. My 5k pr is 21:09. So, all these miles I've run and all this speedwork is paying off.