Not a bad day today (so far) as Liverpool finally won and managed another decent tempo run after a fairly heavy week of millage.

Tempo run was ran over the same route as last week with the first and last miles being the same with the middle three miles undulating! Two mile warm up and a stretch and straight into it going through the first mile in 5:22 followed by 5:31. The third mile had to slightly ease off in places due to some icey parts but still managed 5:29 keeping that pace for the fourth mile finishing the last in a fairly decent 5:13 clocking 27:10 for the five miles. It was by no means easy but was pleased with rhythem I managed to get myself into and how strong I felt expecially after yesterdays 12 miles.

While I was injured, looking back at my training I realised that there wasnt anywhere near enough tempo runs partly being down to not liking them! Since iv been inlcuding these I can say im already feeling the benefits of them as they piece together all the other training aswell as getting you used to running near target pace for various distances.