Rained out evening run turns to early AM run

30% chance of rain turned into 3 or 4 hours of thunderstorms last night. I was all keyed up about the evening being a speed night and really wanted to run. (I can't believe I just typed that, "really wanted to run"...). Around 9:45 it seemed there was a break in the action so I bolted out the door. I only made it 1/4 mile before the roar of wind and approaching rain caught my attention. I sprinted home in a downpour. I drank a beer and watched the weather channel.

This morning I woke up and decided to run before going up to the studio to work on a new etching . I ran a 9 min mile warmup to get my HR to 75%. After last weeks painful and still doubtful mile time trial, I've been thinking a good bit about running faster. I've realized that running a mile so hard you can't control your breath is probably not good training for 5ks. I don't want to get an injury due to training above race pace for too long and too soon. With that in mind I took off for what would be a fast "sustainable 5k" mile. I ran at 85% of my heart rate which is just under the point where I have to really think about my breathing and ended up with 7 minutes for the mile. This seems to be in line with my goals to get around 22 in the next few weeks. Cooled down with another 9 minute mile.  Basically, this is a tempo run workout.

Stats

5:35 AM 5k run with a closer to race pace 2nd mile, 7 min pace

Here's the evelation for my home mile: