Just ran my best Tempo Run at my race distance EVER! 5k (3.1 miles) in 32:27 [including a few seconds waiting for blind drivers to see me at the end of their driveways]. That gives me a pace of 6:29 / k (10:23 / mi). I found that whenever I ran with some young and healthy runners I could up my pace to keep with them until they turned off my track - my heart alarm kept beating I was over my 150 though. My heart rate averaged 141 (80% HR Max). I need to recalibrate my watch as I'm sure I've improved my cardio fitness in the last few months.
I wonder if I could find somebody just a little faster than me to pace me to a really good time on race day?
Video response to Jimmy (@ Run, Jimmy Run)
Training and fitness site reports (coming this afternoon - trying to format into something reasonable).