8 mile tempo run at the 1 mile ARNG track. Pace was supposed to be VDOT calculated marathon pace (6:37) but I ran much quicker (6:18). I figure this is closer to 1/2 marathon pace. After I came through the first mile too fast, I tried to adjust my pace but was afraid to slow down too much. I kept hitting 6:18-ish splits so I decided it was better to run consistent splits instead of drastically changing the rhythm of a good workout. Minor upper back spasm after a sneeze around mile 4 and my left hip flexor started to ache around mile 6. I think I can hold this pace for a full 1/2 marathon, maybe a touch faster under race conditions with racing flats.
Splits: 6:20, 22, 16, 15, 15, 17, 19, 17. 1 mile wu/cd.
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