Fast Tempo Run - 4 miles

Today I was supposed to do 4.5 miles around 9:25 pace.  I had a really good workout, but then at the end -- mile 4.07 I stopped because I felt like I was going to throw up.  The sun was just beating down on me and I was so exhausted, I felt like I really needed to catch my breath or I was going to either pass out, or barf.  So, I walked a few paces, then started jogging slowly.  I was fine until 4.18, when my left calf suddenly cramped and I could barely walk.  I had to hobble the rest of the way home.  Chip assures me this is not a serious injury, and I just need some water and stretching, so I think it will not affect my race on Saturday.  It is really hot here, and I am going to have to run earlier, or drink a lot more water, or both.

My times were really fast.  I pushed myself as hard as I could.  I ran the first mile in 8:49, and then I figured I would just keep running fast and see if I could sustain it.  I thought it would give me some confidence for Saturday.  My 5K time was 28:02, which makes me think I have a good chance of breaking 28:00 on Saturday, if the conditions are right anyways.  

My splits:  8:49, 9:02, 9:18 (5K 28:02), 9:03, then I only ran to .07 (see above paragraph).  According to the GPS watch (still low battery, but I had to use it today -- will save rest for Saturday, I promise) I did 4 miles in 36:14.  Definitely a record for me!