I usually do my Wednesday runs at 5:00 am, but with less than four weeks to vineman, I think i need to start doing my harder workouts in the heat of the day. It was not hot by any means, but close to 80.
The run: 10 minute warm up, 24 minute high tempo, 10 minute cool down. I covered 4.1 miles during my tempo portion of the run averaging 5:51/ mile!!!! Faster every week! The total run was 6.3 miles in 44 minutes 6:59/mile average.
I am very pleased that my speed is prgressing. The run is the biggest problem area for me. I have been consistantly about 10% slower on the run than the leaders of the races I have done. So this needs to be a primary focus for me.