AM... 11 miles total. Warm-up 1.8 miles plus 800m of of speed builds (2.3 mile total w/u). Then tackled the same workout as last week... 3x2 miles w/2:00 recovery. A couple of goals for the workout... a) stay around 5:35 pace--probably the best pace I could expect for a 1/2 marathon currently, b) try to stay even or negative split each mile in each interval, and c) come down on each interval total time. Workout went as follows... 2 Mile #1 - 11:10 (5:36, 5:34), 2:00 recovery
2 Mile #2 - 11:12 (5:36, 5:36), 2:00 recovery 2 Mile #3 - 11:06 (5:34, 5:32), 2:00 recovery I was dragging a little bit on 2 mile #2, but came back better on 2 mile #3. I was pretty pleased with the workout, as I pretty much felt as though I was sleepwalking through the whole thing. When you're feeling like that and can get through it, all is well. 2 mile cool down after. PM... [E] 5 mile run (34:05, 6:49 pace). Just easy second shake-out run. It was later than I had hoped for, but at least I got it in. Legs were a little sore from earlier today. Rope stretch after.
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