Today I tried a tempo run. I programmed my Garmin for 1 mile warm-up (6-6.5 mph), 3 miles run (7-7.5 mph) and then 1 mile cool down (6-6.5 mph). The fast part was tough since I was pretty tired today (woke up at 4:30 today) but I like the workout overall. I'll do it again and eventually add miles to the fast part.
Nutrition
I stopped by Safeway on the way home for some grocery shopping and while I was there I checked out their "nutritional supplements" section for energy bars (Clif, PowerBar, etc.). Turns out they were on sale, so I bought a PowerBar to try out before the run. However I think I ate it too close to the run as I couldn't discern any difference for having eaten it. The taste was alright, but I cannot imagine eating one during the race. I think I'll probably stick with Gu gel for now. They're lighter and easier to ingest.
Other than the power bar, I had a lunch of left-over fish and veggie stir-fry. For breakfast I had oatmeal with raisins and walnuts. In between I had an apple and a banana. Tonight we'll make turkey sandwiches.
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